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02.24.2015

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throwdown*Our CrossFit Games Open Schedule: Thursdays at 8pm the WOD will be announced online via CrossFit HQ. Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times.

It’s time to get some, freaks.

Warm-up Drills:
I. Indoor O-Course (Coach’s choice)
II. Mobility

Impact/Focus: Max Wattage Row
Set-up a Concept 2 Rower and work through the following
Warm-up:
Row 2 Rounds of 250m x :30 rest
2 practice attempts of:
In ten pulls or less execute a maximum wattage output
3 maximum effort attempts of:
In ten pulls or less execute a maximum wattage output

Post scores to comments.

“Barbell Speciation”
5 Rounds for time of
5 x Thruster (95/65lbs)
7 x Power Clean (95/65lbs)
10 x SDHP (95/65lbs)

Notes: SDHP is Sumo Deadlift High-Pull.

Post times to comments.

Skill Development
Complete 8 Rounds of (:20 work x :10 rest) in an L-sit hold or scaled substitute.

Samy Daghir

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