2.4.17

Crossfit HQ and Dave Castro have warned us! Dumbbells will be in the Open this year! Glad we have been using them but we're going to see a lot more of them over the next few weeks to prepare!

Individual warm-up
400m row
5 inchwork walk outs
10 PVC dislocates
10 PVC pass through's
10 push-ups

Group warm-up
5 inchworm walk outs
10 leg swings
10 groiners
5 downward dog to cobra transitions
20 wall facing squats
:30 hollow hold 

A.Strength
5 sets:
DB/KB box step-ups x 6-8 reps each leg
Waiter's carry x 20m each arm
1/2 kneel Paloff press overhead x 10 

B.Conditioning
4 rounds
12 alternating DB snatches 50/35
20 double unders
6 hang power cleans 135/95
Rx+ 155/105