Wednesday April 27, 2016

Screen Shot 2016-04-22 at 4.27.56 PM

(Jill getting some air during a warm-up session last week!  This photo embodies her whole spirit and more.  High flying, ambitious, and light as a feather!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Mobility: 

10 Sit-up to Straddle

Prize Squat on rig – 2 minute hold

Banded Shoulder/Lat Stretch – 2 minute each side

Foam Roll Inner thighs – 2 minutes each leg

Mobility Squat hold facing wall – 2 minute rig…. use a PVC to mimic OHS today

10 Candlestick rolls

 

Level 1 & 2 WOD: Last Done June 29, 2015…. Click here to see past results

“CrossFit Games Open WOD 11.4”

AMRAP in 10 minutes:

60 Bar Facing Burpees

30 Overhead Squats (120,90)

10 Muscle-Ups

 

**Again, not a typo on the OHS weights

MOD 1: OHS (115,75)

MOD 2: OHS (95,65), Jump to Transition + Ring Dip

MOD 3: OHS (75,55), Unassisted Ring Dips

MOD 4: OHS (45,35), Box Dips