WOD 14JAN15

Warm Up: 2 rounds of: 15-Walking Lunges, 6- V Roll Ups, 30sec. Handstand Hold, 10-Pass Throughs

WOD 1: “Grace” for time:

30 – Clean and Jerks 135/95 lbs

rest enough to recover and go again on coaches decision to start the second event.

WOD 2: 2014 Masters Qualifier Event #3

3 Rounds for time:

50 – Calorie Row

15 – Handstand Push Ups

50 – Double Unders (Sub 3:1 singles if you don’t have DU’s)

Coaches note: If the class is larger than amount of rowers, divide class, and run WOD 2 first for half the class. Pair close caliber athletes together and let them battle.

THE 2015 CROSSFIT OPEN WILL BE HERE SOON! Sign up starts on the 15th! Ask your programmer about participation or do some homework. http://games.crossfit.com. Be apart of a global event that hundreds of thousands of CrossFitters from around the world get excited about finding out who is the fittess man and woman on the planet.

Keep coming in, share your goals with your coaches, get out of your comfort zone, be better everyday.