2.24.15 – WOD



Daily Schedule

Register for The 2015 Reebok CrossFit Open here

12-2pm = Extra Open Gym Hours

Oly WOD:
PCl + PJ 50/(4+4)x2 65/3+3 75/2+2 80/1+1 85/1+1 90/1+1 95/1+1 98/1+1 test/1+1 – no more than 4 attempts, then 90 of the successful max for two sets of singles and 80/(2+2)x2

Cl Pull 70/4 85/3 95/3 100/2 105/2×3

PP (behind) 5 x 5

Endurance WOD:
Warm Up
Skip 200m
15 air squats
7 straddle to push-up
20 dubs
Working on pulling foot under hip with a band
6 Rounds
400m run 
100m sprint 
2min rest between rounds
*400s are at your mile pace
*100s are sprints at 90% 
Warm down:
Pick one stretch from mobility run poster and do that stretch for 2min
Wall decompression 2 min

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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