Thursday, February 27, 2014

Open WOD 14.1 will be announced tonight live @ 8:00 p.m.  Make sure you go to the CrossFit Games website and watch Garret Fisher & Marcus Hendren go head to head. It can't hurt to see the strategy that top athletes use to complete the WOD.

Arm/Leg Swings
2 Rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 Wall Squats
10 Push-ups

Run 1600m
Rest 3:00
Run 1200m
Rest 2:00
Run 800m
Rest 1:00
Run 400m
Scale to 800/550/400/250

4 Rounds not for time:
10 GHD Sit-ups
15 Back Extensions

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