Workout of the Day, 3.16.13

INTRO to OLY, with Jim, at 9am and 12pm (12pm is coached with Erin).

HYBRID/ADVANCED OLY with Jim, 10-12pm, and 2-4pm.

SQUATTING ONLY, with Chris and Record, at 10am and 11am.

CONDITIONING ONLY, with Chris and Record, at 12pm.

OPEN WOD COMPLETION, with Erin, from 1-3pm.

Tips on Workout 13.2 from Outlaw CrossFit.

Tabata Times – Coaching Tips for 13.2

Top: Ben after judging Khanh. Bottom: Khanh after judging Ben. I LOVE these two.
BenandKhanh

CONDITIONING ONLY:

MOVEMENT PREP: Barbell and Lax Ball to Feet, 6 minutes.  Gastroc/Soleus Stretch, 1 minute for each position. Band Overhead Stretch, 30 seconds per side.  Band Pec Stretch, 30 seconds per side. Band Around the Shoulder, Hand behind the Back, 30 seconds per side. Band Rack Stretch, 30 seconds per side. 3 rounds of: 3 Yoga Push-ups, 3 Squat to Stands, 3 Jump Squats.

CONDITIONING: 

Break up into groups of 3 and complete:

AMRAP in 18 minutes of:

Row 500m

Thrusters (95/65)

Rest

Your score is your number of thrusters.

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