Tuesday 2-11-14

Pre-WOD MOB

5 minutes in super sink stretch

2 minutes per ankle banded ankle stretch

See posters in back of box

Warm Up

CrossFit Warm Up 3×10

Skills

Front Rack Walking Lunges

WOD

A. 10 min. AMRAP
10 Front Rack Walking Lunges (135/95)
5 Front Squats (135/95)

Any time you drop the bar, 10 burpees over the bar

B. EMOM for 10 min.
5 Burpees
Each round increase number of burpees by 5. If you fail to hit that number start the next minute back at 5. Example Athlete: Minute 1 = 5/5 burpees, Minute 2 = 10/10 burpees, Minute 3 = 15/15 Burpees, Minute 4 = 17/20 burpees, Minute 5 = start back at 5 burpees

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Travel WOD

EMOM for 10 min.
5 Burpees
Each round increase number of burpees by 5. If you fail to hit that number start the next minute back at 5. Example Athlete: Minute 1 = 5/5 burpees, Minute 2 = 10/10 burpees, Minute 3 = 15/15 Burpees, Minute 4 = 17/20 burpees, Minute 5 = start back at 5 burpees