Mattie Byrd, Amy, Missie, Kathy B., Dre, Becky, Claudia, Sarah G., Sara, Liz.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. EOMOM 8, odd minutes: 2 wall walks or 10′ handstand walk, even minutes, 15 sec L-sit on even. If you beat 15 seconds last time, try 20.
2. Technique review: the rope climb.
3. "Harry Harrison" In teams of three, for time, 45 Rope climbs 150 Push jerks Row 6000m
Competitors: push jerks @ 75% body weight CrossFitters: 60 % of your push jerk 1RM Novices: scale as appropriate.
Teams can break up reps as they see fit. Wear your tall socks. Have fun!
TEAM WOD IS ON FOR 10am. Athletes enrolled in the CrossFit Open will be doing 14.1 afterward--hang out and cheer them on!