WOD 2/23/15

Main – CrossFit

This is the start of a new five week cycle, we will be re testing the CF Total in six weeks, along the way we will be programming the CF Open for those interested.

Warm-up

CFSilos 2015 – 1 (No Measure)

Row 200M

50 Singles

Spiderman stretching each hip as much as you can

10 Burpees

10 Ring Rows

Butt Kickers

10 PVC Jerks

10 PVC Cleans

Calf Stretch

Shoulder Mobility with the band

10 Push-ups

Weightlifting

Deadlift (DL – 5,4,3 increasing load)

Metcon

SDLHP – Ring Dips (Time)

7 Rounds

10 SDLHP 95#/65#

10 Ring Dips

Eric’s PR = 6:46 (2009)

http://youtu.be/DLRg3fjuODA

Cool Down

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