Tuesday February 9th, 2016

Warm up
Mobility Squat Mechanics
Dynamic Flex

Activation
8 Goblet Squats
16 Plank & Reach
x3

Strength
Back Squat 3x5

WOD
CrossFit Games Open 14.4
AMRAP 14
60 Cal Row
50 T2B
40 Wall Ball 20/14
30 Cleans 135/95 or 115/65
20 C2B Pull Ups
*If you complete the chest to bar pull ups, start back up again at the top.


Coach's note:
Today's strength is very low volume wise but this doesn't mean the weight should be lowered. Athlete should get in 3 heavy sets of 5. Take time to warm up and get in that 90 percent range. The WOD today is another previous open workout. We have been testing open workouts for the past 5 weeks in preparation for the announcement of 16.1 at the end of the month. Athletes will need to have a "waterfall" start due to the amount of rowers we have. DO NOT START ATHLETES AT DIFFERENT EXERCISES. This will take away from the intended stimulus of the workout. The score is the total number of reps completed. Enjoy!

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