CrossFit WOD for Thursday 6-8-2017

WOD

Jun 7, 2017

**5:30 and 8:30am CLASSES WILL BE MEETING AT FRANKLIN TRAIL – These classes will do this workout on Friday

Strength: Keep the FC heavy but where you can go unbroken. Metcon: This workout gets harder as it progresses, so pacing, breathing and barbell cycling are everything. Weights should be on the lighter side. Advanced athletes, shoot for around 18:00. T2B will probably be the determining factor on your time. 

Warm Up

Partner Relay 200m (each partner does 100m and tags partner to switch) x 3 times

Mobility

World’s Greatest Stretch

Skill/Strength: 10 min EMOM

Min 1) 150ft Heavy Farmer Carry
Min 2) 20-30s Handstand Hold or HSPU or MUPs

METCON- For Time (22 min cap):

  • 250m Row
  • 50 Air Squats
  • 25 Hang Power Cleans (95/65)(+115/75)
  • 500m Row
  • 50 Walking Lunges
  • 20 S2OH 
  • 750m Row
  • 50 T2B
  • 15 Hang Squat Cleans

ACCESSORY

Accumulate 60s Hollow Hold

<iframe width="853" height="480" src="https://www.youtube.com/embed/vRWGwwLSIUQ" frameborder="0" allowfullscreen></iframe>

https://youtu.be/vRWGwwLSIUQ

The World’s Greatest Stretch

Compliments of Pia Seeberg

“Stick to the basics. And when you feel like you’ve mastered them, it’s time to start over again. This time paying closer attention.”

– Coach Glassman