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open wod 15.1

TUESDAY 3/10/15

Go Krys! Open WOD 15.2! CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up STRENGTH A. In 10 mins Complete: 5 Sets: 1 Flex Arm Hold + Max reps Strict Pull ups (use band if necessary) B. Every 90 Secs for 5 Sets Complete 7 Push Press @ 68% of 1RM METCON 21-18-15-9-6 re
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SUNDAY 3/1/15

  CrossFit WOD DYNAMIC WARM UP Coach Choice METCON WOD 100 Double Unders 1000 M Row 100 Double Unders 1000 M Row 100 Double Unders   Boot Camp WOD Partner WOD 5 Rounds for Time 40 Box Jumps (step offs) 30 Push Ups 20 Tire Flips (sub another movement if needed, depending on c
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