WOD: Tuesday 2/23/16

The 2016 CrossFit Games Open starts this Thursday! Have you signed up yet???

Warm-up:

- Stretch foam roll (spend 5m on hip/quads)

- Shoulder stretches w/bands

- Arm circles (big/small/reverse)

2x

- 10 x Pass-throughs and Samsons with PVC

- 10 x Shoulder plate raise

- 8 x Ring rows (or strict chins if you have them)

- 8 x Kip swings

Strength/Skill:

- Push Jerk: 5x3

- 10m Goal work

Metcon: E3MO3M for 15m

- 10 x Shoulder-to-Overhead

- 12/10 x Cal row

- 10 x T2B

Additional Work:

- Power Cleans from Blocks: 3/3/2/2/2

- Front Squat (5s down): 3/3/2/2//1/1/1

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