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Wednesday…2/22/17

***Couple of reminders***

  1. First, read this post for deets about the schedule for these next five weeks: https://crossfitforglory.com/the-2017-open-starts-this-week/
  2. On Saturday’s, we will be running heats. Once HQ releases the workouts and I figure out how many people can be in each heat and how long each heat (and transition) will take, I’ll post a heat sign-up sheet on Friday. This is usually done on Friday by noon.
  3. On Friday morning, I will also be filming a warm-up and strategy video. Below is an example of one from last year. I go through everything from warm-up, nutrition, shoe choice, cool down, and most importantly how to approach the workout strategically depending on your fitness level. We will record these early Friday morning and post them before noon. We will also having these running on a loop on the screens up front for folks to watch as they come in for their heat.

 

 
A. Skill:
10min EMOM –
Even -> 8 Pull-Ups
Odd -> 8 T2B
 
B. MWOD:
Kneeling Box Shoulder Stretch
 
C. WOD:
12min AMRAP –
30 Hand Release Push-Ups
15 OHS (115/85)
20 HRPU
15 OHS
10 HRPU
15 OHS
AMRAP HRPU
 
D. Post-WOD Recovery:
Lat Stretch

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