3/30/11 - CROSSFIT OPEN WOD 11.2

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Practice Double Unders, 5 minutes

2. SKILL & DRILL
2-3 rounds:

- Ring Support L-Sit/Tuck, 10-30 sec hold

- Handstand Wall Touches, 10-30 sec hold
OR
2-3 rounds:
- Strict Pullup, 3-5 reps
- Box Pistol, 5 reps/side

3. STRENGTH

Tues, Wed, or Thur
- Lower Body: Overhead Squats, 12x2@60% of 1RM

4. WOD - CROSSFIT OPEN WOD 11.2

AMRAP 15 min:
- 9 Deadlifts (155/100#)
- 12 Pushups
- 15 Box Jumps (24/20")


Post scores and scaling to comments.