Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Back squat: 4 sets of 5 reps @ 75%

WOD:
20 minutes of work:
Even minutes: 1 Clean & Jerk @ 85-90%
Odd minutes: 12 Sit-ups

Post loads to comments.

________________________

Today is the last day of the 2015 Open! Don’t forget to post your scores!!!

After 5 weeks, what did you learn? Who hit a PR? Post your Open story to comments.

Who else felt like this? @thedavecastro you are one evil genius for ending @crossfitgames Open like this.

A video posted by CrossFit Little Rock (@crossfitlr) on

Media:
Monday WOD, March 30, 2015

2 thoughts on “Monday WOD, March 30, 2015

  • March 30, 2015 at 11:47 am
    Permalink

    SC: 265#
    WOD: 245#

  • March 30, 2015 at 1:50 pm
    Permalink

    Back squat: 245#

    Wod: 185# -sand bagged it and shoulder bothering me

    Ran: 1 mile

    Helen: 11:15 PR by 40 sec

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