Monday 120220

Two more days to sign up for the Reebok CrossFit Games OPEN!! Every ability level can participate; you don’t need to do the WODs RX’d!

It’s all about your heart, effort and soul. Let’s complete the WODs as a community! As of Friday night we have 30% participation! Can we get to 50%?   Go here if you have not signed up yet!

Note: need to keep weight in heels and let bar roll back onto shoulders (flexibility)

Great showing today! Friday Feb 17 WOD results

Monday February 20, 2012
Power Clean 1-1-1-1-1
WOD: This WOD is from the 2011 Reebok CrossFit Games Open
AMRAP in 20 min of
5 Power Clean 145 / 105 #
10 Toes-to-Bars
15 Wall Ball Shots 20 / 14 #
Notes / Points of Performance:
Power Cleans – make sure to stand up fully opening hips at the top of the power clean
Wall Ball Shots –  absolutely without a doubt full depth on every squat. if you must sacrifice the weight of the med ball or the heigh of the shot thats fine. Just get the full depth on the squat and get those elbows up keeping the med ball in front in the thruster/front squat position
Post Power Clean weight and WOD results to comments!

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