Monday February 11 2013

Susan

WOD

Prep…
1 min/each – banded hip extension
1 min/each – single leg flexion
20 reps/each – hamstring floss
1 min/each – super front rack stretch
1 min/each – banded lateral distraction w/ external rotation
1 min/each – ankle mobility

A. Build to a 1 rep max Back squat

B. Crossfit Games Open 11.5
20 minute AMRAP
5 Power Clean (145/100)
10 Toes to Bar
15 Wall Balls (20/14)

Weekly Member Challenge #9

Bottom to Bottom Tabata Squats- Perform 8 rounds of :20 seconds of squats followed by :10 seconds of rest. During the :10 second rest period, rest at the bottom of the squat. Score is total number of squats.

Competitor WOD (team)

A. Row
1000m

B. AMRAP 9 minutes:
12 Deadlifts 275/185
24 Pull ups
36 Walking Lunge Steps

C. 3 Giant Sets
45 Abmat Sit ups
30 Hip Extension
15 Band Pull Aparts