Thursday February 23rd, 2012

for those competing in the Open or that trained with us Tuesday:

A. push press @ 13X2; 2-3 x 3; rest 3 min

B. CTB chin ups x 10 fast; rest 2 min x 3

C. Run 400 m @ 90% after good warm up

Beginner's Wod: 

for those not competing in the Crossfit Opens or whose top goal at this time is not related to Open performance:

A. KB swings 10 reps x 2 sets.  Feel out a weight for part D below.  Coach will assist.

B. Front Squat tutorial.   5 reps x 2 sets.  light weight, perfect form.  feel out a weight for part D. 

C. row 40s@ 80% effort   rest 3 mins x 2.    

D.   3 rounds for time

     6 front squats -  light weight 

    12 Kettlebell swings.  - light weight

     Row 300 m