GW WOD – THANKS GOD IT’S FRIDAY 19.01.18 – “18.ZERO”
WARM UP
2 rounds
Run 200m or Row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
10 Superman Hold
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up
CONDITIONING
“18.Zero” *
21-15-9 reps for time of:
Dumbbell snatches #25/15
Burpees, jumping over the dumbbell
Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.
-Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches #15/10
Burpees, stepping over the dumbbell
-Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches #10/7
Burpees, stepping over the dumbbell
*courtesy of crossfit.com
ACCESSORY WORK
On the Minute x 12
Odd. 20″ Ring L-Sit
Even 3 Power Snatches #80%