Friday March 15th 2013

Gabe & Paul

WOD

Prep…
1000 Meter row or 5 Min Airdyne
2 Rounds of
20 Kettle-bell swings (53/35)
10 Box Jumps (24/20) – Practice rhythm, speed and cycle time of reps
7 min – Mobility (hamstring floss/quad smash/front rack/calve & time)
Mental prep – Think about a pace and a split time in which you can maintain for each round. This WOD is about consistent pace, maintaining sound mechanics and being able to sprint through the finish. Watch the clock and stick to your plan.

Crossfit Games Open WOD 13.2

10 Minute AMRAP of:
5 Shoulder to overhead (115/75)
10 Dead-lift (115/75)
15 Box Jumps (24/20)