February 17, 2015 CrossFit San Luis Obispo

Wednesday February 18, 2015

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p
Fifth Class at 5:30p
Last Class at 6:30p *(by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

2 Rounds:

  • 250 Row
  • 10 Hip Extensions
  • 10 GHD Sit ups
  • 10 Spiderman

Strength: Deadlifts warming up to 85% of 1 Repetition Max

  • 10 X 2 Deadlifts 1 Repetition Max

WOD: 4 rounds:

  • 12 Deadlift (155/125)
  • 9 Hang Power Cleans
  • 10 Box Jumps (24/20)

Scale the weight of the Deadlifts and Hang Power Cleans accordingly:

Extra Credit: AMRAP in 10 minutes:

  • 60-calorie row
  • 40 Wall Balls (20/14)