February 4, 2017

February 4, 2017

dynamic :

partner warmup 

6 minute clock :

500 meter row (250 x 2)

lunges x 40

ring rows x 20

mobility :

banded hip distraction

8 am class :

partner wod

for time :

2 rounds of :

1000 meter row 

50 thrusters 

30 pullups 

10 am class :

crossfit open "scrimmage"

crossfit open 13.4 

7 minute max reps of :
3-3-6-6-9-9-12-12-15-15 .... of :

clean and jerk (135/95)

toes to bar 

notes :

- scaling - 95/65 clean and jerk, knee raises

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