Tuesday, January 17th WOD

Warm up:  1,000m row followed by Coach-led BW drills

-BPB&S (Series II)

-WOD prep:  Mobility for entire body:  Start with ankles and work way up to shoulders

-Skill prep:  Demo and have them perform 2 sets of 5-10 reps per movement

-Discuss points of performance, etc

 

LV. A CrossFit Open Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
-7 muscle-ups
-50 wall-ball shots
-100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

 

LV. B and C

Complete as many rounds and reps as possible in 14 minutes of:

-20 Wall balls (sub 15 for Beginners)

-10 Bar or ring dips

-10 Toes to bar (sub hanging knee)

-75 Double unders (sub 200 singles)

 

Post:  10-12 minutes of skill work or stretching