WOD 10/19/16


I want to give the 6 am crew a huge shout out!  I haven’t coached that class in a LONG time and when I returned to it last week everyone in class stayed until the last person was done the WOD and cheered like he was a rock star.  I LOVE seeing that and it made me feel all warm and fuzzy, good job guys, keep it up!  -Steph                      


Skill work: AMRAP 2 minutes: Double unders   Rest 2 minutes   AMRAP 2 minutes: Toes to bar

CrossFit Games Open 13.2

WOD: Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20” box
Post WOD mobility: Achilles barbell smash, 2-3 minutes each; Achilles stretch on rig, 2 minutes each; Rig hamstring stretch, 2 minutes each
1:00 pm Mobility Class: Elbow pain: Common causes and fixes

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