WOD

Mobility/Technique

15 Overhead Wall Facing Squats w/ band, pipe, or bar (test)
7 min of T-Spine, Overhead, or Hip Mobility
15 Overhead Wall Facing Squats w/ band, pipe, or bar (retest)

Strength

a) KB Weighted Step Ups 20″ – 3X12 (6 each leg) – Heavy – Rest 60 sec
b) Turkish Getups – 3X4 (2 each arm) – Heavy – Rest 60 sec
c) Weighted GHD Hip Extensions – 3X10 – Heavy but Perfect – Rest 60 sec

Conditioning

Intro WOD
For Time:
Run 400M
30 Squats
30 Situps
15 Pull-ups
15 Push-ups

Competition/Weightlifting

WOD with Group Class

Starting Monday we will be posting full-time Competition Programming. If you want to be a part of this you need to talk to me first, you need to be able to Rx almost everything, you need an unlimited membership, and you need to be able to meet for team workouts once a week (within reason). This program will take time and that’s all we ask for, that you commit to it and follow it precisely EVERY DAY.

The best time to complete the competition training is during open gym, 2:30-5:00. If you cannot make open gym, you are at the mercy of the space and equipment available during regular classes. GROUP CLASSES ALWAYS HAVE PRIORITY, stay out of their way and do NOT interrupt the coaches during instructional sessions, take your bar slams outside.

The goal is to qualify a team for regionals in the 2014 CrossFit Games. That starts NOW.