Wednesday 20141105 Open Class

Posted: November 4, 2014 by ladygrape01 in Uncategorized

WOD:

For Time

Buy In: 1K Row

6 Rounds:

9 Power snatches(115/75)

12 Box Jump Overs (24/20)

15 Hand Stand Push-Ups

Finish with 800M Run

 

Scaling Options:

If you can’t run, you row at the beginning and end

Snatch -95/65, 85/55, 75/45

Box Jump overs (20/16)

HSPU – 1 ab mat or 2 ab mats, or seated OH press w/dumbells

.

Xtra:

yoga stretches

7 stretches

1. Downward-facing Dog

2. Child’s Pose

3. Pigeon Pose

4. Triangle Pose

5. Cat and Cow Pose

6. Upward-Facing Dog (forward fold)

7. Cobra (Upward-Facing Dog)

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