We had a great turn out to the double under clinic this Satruday. I hope you all got some tips to help not only your double unders but your overall performance.
We will be having an extra special social WOD this Friday to celebrate Greg Walters Birthday! Please join us at 6ish for a fun team WOD and drinks and dinner to follow.
I will have two sign up sheets up by the fountain- one for anyone looking to volunteer for the Wild Rose Rough Runner and the other for the CrossFit open. I need everyone who is participating in this years open to please sign up and record when you can do your open WOD so we can organize enough judges. We also need judges! If you are interested in judging you will need to complete the online judges course, it can be found here. The open truly is the most exciting time of the year around our gym and I can not wait for you all to experience it. The last few weeks we have been preparing for the open by completing a few of the previous open WOD's. We are going to lay off of that now so our bodies can rest up and be ready to get worked over during the open. Instead we will be focusing on a lot of skill work and conditioning. I plan to do small workshop on what to expect from the open Saturday the 21st for those of you that have any questions or need more information.
Prep
500m row
2X 10 WBS
10 Hollow Rocks
10 Push ups
Strength
Lunges in Front rack postion 10-8-6-4/leg
Strict Press build to a heavy triple while remaining braced
Conditioning
12-9-6-3
Push press
Box jump overs 20/24
Recovery
400m walk
Seated DB ext rotation 3x6/side
Banded shoulder stretches
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