Wednesday 20150128 Open Workout

Posted: January 27, 2015 by eweirick in Uncategorized

S/S/S:

Max Height Box Jumps (15 mins)

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WOD:

Video Courtesy of CrossFitHQ

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Open WOD 14.4

Rounds and Reps in 14 min of…

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20 lb. to 10-foot target

30 cleans, 135 lb.

20 muscle-ups

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Scaling Options:

Toes 2 Bar -> Dead hang Knees to Elbow

Wall Ball to weight/Height

Cleans to weight

Muscle-up -> Pull-up -> Ring Rows

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Xtra:

30 sec Elbow 2 Instep hold (both sides)

Pigeon Pose on the ground – 2X30 sec per side

Cobra pose – 2 min

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