Wednesday 20150715 Open Workout

Posted: July 14, 2015 by eweirick in Uncategorized
Coach David “Salt” Bacot is another outstanding individual that privileged us with his personality and leadership. Best of luck sir! CAN!


Picture courtesy of Bryan Holm.



Mobility work

-Band Pull Aparts

3 X 10 each variation

-Super Squat Hip Sequence

-Empty bar ankle stretch

Video courtesy of CrossFitChicago.

Video courtesy of MobilityWOD.



12 Min AMRAP

– 3 Power Snatch 155/95

– 15 Wall Ball 20/14


Scaling Options:

Power Snatch – 80% of 1RM

WB – 14/12



HS Walk – 10 min to set a PR on distance

Banded shoulder stretch – 3 min per

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