Workout of the Day, 3.27.13

INTRO to OLY, with Erin, 430pm, 530pm, 630pm.

David, flippin’ tires in Strongman class.

How to flip a tire correctly.


NEURAL RECHARGE DAY!  Think fast all day today and you’ll do well on the first day of the CrossFit Open!  The WOD gets announced tonight at 8pm and it’ll be what we do tomorrow in our Workout of the Day sessions!

SELF-MYOFASCIAL RELEASE: Spend some extra time here today.  Lax Ball your Shoulders, Hips, and Feet – 10 minutes.

MOVEMENT PREP: AMRAP 5 minutes of 30ft. of each: High Knees, Butt Kicks, Side Shuffle, Grapevine, Duck Walks.

ACTIVATION: FLIP A TIRE. Spend about 10 minutes learning the skill and trying it out.  Use a partner if it’s your first time.


Tabata Row

directly followed by

Tabata Recoiled Rollover Stomps to Floor

directly followed by

25 reps of a High Box Jump strictly for quality.

Record your score for the Tabata Row in Total Meters rowed.  Do not record a score for the Ball Slam but be sure to throw for max power.  You may jump on a box of any height you wish, and you may complete these box jumps in any time that you wish but they are for QUALITY.  Your landing should be silent, your footwork and upper body positioning should be perfect.

Below, “Recoiled Rollover Stomps to Floor”.


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