Thursday, March 7, 2013

Friday 130308 Recovery WOD

Some really inspiring performances last night during the opening of the CrossFit Games Open competition.  Great attendance throughout the day... and lots of cheering in the evening class.  Thanks for all the support.  Four more weeks of that coming up- so there is more where that came from.

Some of you discovered that you like being yelled at in the crowd.  Others decided they did not really thrive on the added attention and pressure.  Find out what works for you- and employ that for the remainer of the Open WODs.  There are 4 classes throughout the day on Thursday AND there is a slot at 8:30am on Saturday mornings.  You are in the drivers seat... have a fun Open. 

And don't forget to post your scores on the Games site before Sunday at 5pm.. YOU need to do it!
Laurie cruising through the burpees
Friday WOD: classes at 7, 9, 10am and again at 3 and 5pm.
Warm up and mobility work
As many rounds as possible in 15 minutes, and in ANY order, of:
500m row (10m= 1rep, 50 reps possible)
40 abmat sit-ups
30 air squats
20  push press (20/15kg bar)
10 pull ups
(Simon shuffle for 1 minutes- timed on the clock...mandatory, BUT no reps earned)

Post number of full rounds and for partial rounds- add total number of extra reps.

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