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Wodify

WOD 02/23/17

February 22, 2017

The CrossFit Open starts today!!!!! Heats start tonight at 6:50, come cheer on your teammates!  And you still have time to sign up…  The results are not what matters; what matters is that you will do something outside of your comfort zone, push yourself to new heights, and are just about guaranteed to learn more about your own inner strength and fortitude. Here’s the link to register: https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games  

WOD: For time:
15 foot Rope climb, 5 ascents
145/105 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165/120 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185/135 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205/155 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Post WOD mobility: Quadruped wrist flexor stretch, 1 minutes each side, Rig lat. stretch, 1-2 minutes each side.

11:00 am Strength Class: 
Lift: Box squat: 12 x 2, 50% bar 25% accommodating resistance

 

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