WOD - Saturday, 1.30.2016

Open Prep (9AM, 10AM)

Warm up

A) Every 20 seconds for 5 rounds
3 burpees + 5 air squats

B) 10 each with PVC
Pass throughs
BTN Press
BTN Jerk
Power Snatch

C) 2x 30 sec each side
Spider-Man stretch 

D) 10 arm circles each way
20 sec handstand hold

11 min amrap
Ascending ladder

3,6,9,12,15,18,21, etc
Power Snatches 115/75
HSPU (scale: HRPU)

Weightlifting with Coach Joe (9AM)
-- Snatch, Clean, Jerk!  No better way to improve your olympic lifts leading into the Open

Compete (11AM)
-- Competitive CrossFit for advanced athletes