Thursday 20151015 Open Workout

Posted: October 14, 2015 by eweirick in Uncategorized
Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.



Front Squat

5, 5, 5+

Add weight from 9/28/15




Med Ball Cleans (20/14)

Rest 2 mins, then


Hollow Rock Holds

Video courtesy of CrossFit HQ.


Scaling Options:

MBC – if it’s weight, go 14/12. If technique, then MBPC to FS

Hollow rocks – w/one leg bent, both legs, or arms down



Reverse Hypers – 4 x 20

Pigeon pose – 3 min per side


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