Monday…1/2/16

Hope everyone had a safe and FUN New Year! Time to get cracking on those goals!! You’ll see that we are inserting some new movements into the normal MWOD and/or warm-up sections – for good reason! We will be focusing not just on your suppleness, but also the stability and strength of your shoulders and hips. If you want some of the science-y stuff (the ‘why’), ask myself or Heather. If you want to know what it’ll do for you, ask Marc to walk on his hands for you!

A. Warm-Up:
5 rounds, NFT
80’ waiters carry (ea arm)
10 air squats
 
B. MWOD:
Pigeon Pose
 
C. WOD: CrossFit Games Open WOD 16.5 (aka 14.5…aka the best workout everrrrrrr)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
 
*Note: YES…there is a time cap!
 
D. Post-WOD Recovery:
Quad Smash