Tuesday, 25 Apr 17

A note for Thursday...everything for Thu can be done at the Shellbank track.
Warmup:
45 seconds of work and 15 seconds of rest: 
Pigs on ice skates
Alternating jump lunges (each leg)
PVC pass throughs
Forward/back jumping jacks
Knee hugs
Crossover reach (hip and ankle)
Pressing snatch balance (Barbell)



WOD:
CrossFit Games Open 16.1
20min AMRAP (as many rounds as possible)
- Overhead Walking Lunge, 95/65 lbs, 25 ft - 8 Bar Facing Burpees - Overhead Walking Lunge, 95/65 lbs, 25 ft - 8 Chest-to-bar Pull-ups

Scaled version:
Front Rack Walking Lunge, 45/35 lbs, 25 ft 8 Bar Facing Burpees Front Rack Walking Lunge, 45/35 lbs, 25 ft 8 Jumping Pull-ups