CrossFit WOD for Thursday 2-23-2017

WOD

Feb 22, 2017

Strength: Work through at a consistent pace and don’t go too heavy. Metcon: Keep each round at the same pace, even though the reps are reducing. Snatches should be done in 2 or less rounds from the start. 

Warm-up- Dynamic 

Coach’s Choice

Mobility

Foam Roll IT Band and Adductors, 10 passes each

METCON- For Time (30 min Cap)

  • 800m Run 
  • 21 T2B
  • 21 Hang Power Snatch (75/55) (+95/65)

3 min Rest

  • 600m Run 
  • 15 T2B
  • 15 HPS

*3 min Rest

  • 400m Run 
  • 9 T2B
  • 9 HPS

Skill/Strength: 3 Rounds 30s between movements

  • DB Split Squat, front foot elevated on 45# x6-8 ea
  • DB Reverse Flyes x10-15 ea
  • L Sit x10-20s

“Take care of your body, it’s the only place you have to live.”- Jim Rohn