WOD - WEDNESDAY, JANUARY 9TH 2013

WARM-UP
1 MIN DOUBLES
1 MIN HANDSTAND HOLD
25 ABMAT SITUPS
10 BURPEES

TEACH
PUSH PRESS

COACHS STRETCH:
CALVES
SHOULDERS
QUADS


CROSSFIT OPEN WOD - 12.3
AMRAP 18 MIN
15 BOX JUMPS (24/20) - GAMES STANDARD
12 PUSH PRESS (115/75)
9 T2B
 

COMPETITORS

*TRY TO COME 5-10 MIN BEFORE CLASS AND GET A GOOD WARM-UP IN.

** WHOEVER IS NOT TEACHING CLASS BETWEEN MOLLY AND I WILL LEAD THE COMPETITORS.  WE WILL TEACH THE MOVEMENTS, THE REP SCHEME AND THE PLAN FOR THE DAY ONCE AT THE BEGINNING OF CLASS. IF YOU MISS IT YOUR ON YOUR OWN.

A. POWER SNATCH - 10X1 AHAP - NOT A MAX OUT. - REST 45 SEC

B. POWER CLEAN + PUSH JERK - 10X1 AHAP - NOT A MAX OUT - REST 45 SEC

C. 3X8 GOODMORNINGS AHAP
C1. 3X8 STRICT GHDS
- SUPERSET - REST 45 SEC IN BTW SETS.

D.  3 ROUNDS EACH FOR TIME
750M ROW
20 BURPEES OVER ROWER
5 MANMAKERS
- REST 2 MIN AFTER EACH RD

* THURSDAY IS A MANDATORY REST DAY.  YOU CAN COME IN AND LIGHTLY ROW AND STRETCH AND MOBILIZE.  YOU SHOULD TAKE 30-45 MIN OF YOUR DAY TO STRETCH AND WORK ON SOME MOBILITY, TAKE A ICE BATH, OR GET A MASSAGE. 

COMPETITORS 1/9/13

RESULTS FROM 1/9/13