Pre WOD: 300m row + 100 Double Unders – for time Warm up your shoulders with your coach WOD: CrossFit Games Open WOD 14.5 21-18-15-12-9-6-3 reps for time of: Thrusters 95#/65# Burpees Post WOD: Crossover Symmetry Recover 3 x :30 Prone
**We are just about ready to put our spring gym shirt order in. We would like some input on shirt phrases, we know you are savvy and able…so please share your great ideas!! Pre WOD Partner Fun: 1-Partner Wallball Work 100 Wall Ball for time,
Pre WOD Every minute on the minute for 8:00 minutes. 5 Thruster at the heaviest load you can handle for 5 reps, per minute. Make sure to choose a load that you can lift and be able to recover with in the minute, being ready for your next set.
**Pilates 7:30pm at Holladay, treat yourself to this it will set you up for good things. Pre WOD 15:00 time cap. After a very good warm up today…pick a weighted lift and a body weight/gymnastic movement and see where you are today. Use
Pre WOD Tabata Box Jumps 20/16″ (going for quick turn over and jumps) Complete 1 air squat during your rest. 8x:20/:10 -To modify, use a lower box or use step up and step down. Rest 2:00 Then: 4×100 Double Under (Does not have to be