Spend 5 minutes on the activation protocol on CrossOver Symmetry & Hit Day 1 of Squat Cycle Mob.
Pre-Wod (15 min cap):
5 Burpee Box Jump Over
15 Goblet Squat
30 Double Unders
1 Turkish Get-Up (e)
5 Good Morning
15 GHD Sit-Up
Workout of the day for Monday, February 23rd, 2014:
10 Minutes to build to a Medium 3-second pause Front Squat.*
*The focus here is balance & position. Feel the position you will need to hit in the squat cleans.
CrossFit Games Open Event 11.3 With a partner, 1 person performing the WOD & 1 Person Judging.
Complete as many rounds and reps as possible in 5 minutes of*:
Squat Clean 165/110-lbs
*Scale load to 70% 1RM Clean & Jerk
Post-Wod extra credit:
10 min EMOM:
Odd: 20 Wall runs
Even: 4/5 Muscle-Ups