CrossFit WOD for Thursday 3-23-2017

WOD

Mar 22, 2017

Strength: Last week of extended mobility before the Open.  Pick a skill you’re working to master for the goat work. If you don’t know what to pick, go for snatches. Metcon: Keep it light so you can keep moving fast. 

Mobility

20 mins

Warm Up

25 Burpees, 15 light KB SDHP

Skill/Strength

  1. Goat Work – 15 mins 

METCON- 5Rds for Time

  • 200m Run
  • 15 Russian Swings (45/30) (+53/35) 
  • 10 T2B
<iframe width="853" height="480" src="https://www.youtube.com/embed/yHxcTn1UeAc" frameborder="0" allowfullscreen></iframe>

https://youtu.be/yHxcTn1UeAc

Kettlebell Swing Basics

Compliments of Strong First

“If we did all the things we are capable of doing, we would literally astound ourselves.”-¬†Thomas Edison