Wednesday 130130 OHS and Partner WOD

Today is the deadline to have signed-up for something in the SIGN UP challenge.  What did you sign up for?  Quite a few people on the board have not onlyl signed up... but started their activity.  Others, myself included, have signed up for events that dont happen for some weeks or months down the road- mine is a yoga retreat in early March.  

Something ELSE is also beginning in early March- and you can start signing up for it TODAY.  At least that is what the website said.  Sign up for the CrossFit Games Open right away- eventhough we still have some time to continue training before it begins.  As we have in past years- there will be a CrossFit Malibu Team.  And we wnat YOU to be a part of it.

Wednesday's WOD: classes at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.  OnRamp 7pm.

Overhead squat, sets of 5

20 minutes to work up to 5RM, alternate between lifts and shoulder mobility work

-then-

Partner Medicine Ball WOD

As many total reps in 12 minutes of:

2 minutes partner wall ball sit ups (20/14#)- feet to feet with partner, touch med ball to ground behind head, sit up, hand/toss to partner, partner does the same- then immediately;

8 minutes partner wall ball shots* (20/14#, though consider 30#!)- over 9'/8' rope 

-*each time rhythm is broken OR ball touches rope= 1 burpee for each partner/each time ball is dropped 3 burpees each partner... burpees DO NOT count as actual reps!

2 minutes partner wall ball sit ups (20/14#), continue as in first 2 minute set

Post OHS heaviest 5RM and total number of reps per team to chalkboard.