07 Mar CrossFit Open WOD 14.2- Saturday, March 8

Class starts at 9:30am. Heats start at 10am and go until 11:30am
Suggested warm-up will be on the whiteboard. When you come in, sign up for a heat and check in on the iPad.

Not Registered? No Problem! You are more than welcome to modify the workout as needed and jump into any heat you like.

$5 drop-in for non-members!

14.2 CrossFit Games Open WOD

With a running clock:
3 min to complete 2 rounds of:
10 OHS @ 95/65#
10 C2B
3 min to complete 2 rounds of:
12 OHS @ 95/65#
12 C2B
3 min to complete 2 rounds of:
14 OHS @ 95/65#
14 C2B

Continue the pattern until can no longer complete 2 rounds in 3 min. Post total reps.

WOD Prep with Yasmen– How to prepare you body for the Open WOD

1.Banded Heel Cord- Anterior Approach pg 385. 1 min ea. side
2. Banded Heel Cord- Posterior Approach pg 385 1 min ea. side
3.Overhead Tissue Smash (Op 3) “Lat Clean Up” pg 257. 4 min each side
Rumble Roller prefered.
4. Couch Stretch
5. Hamstring Floss

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