150306 ~ 15.2 = 14.2.....Another Repeat WOD!

15.2.....or....14.2....Tomatoe/Tomato the "Challenge of Fitness" has been given, and it is now up to us to step up!  OHS, C2B pullups and a 3min cap is on this weeks menu.....2 movements that will challenge even the most experienced CrossFit athlete.

For those of you who do not currently have a C2B pullup or for the scaled division...a regular pullup.....it's time...let's go out and get one!  The magic of the Open is Upon Us....never surrender to the belief that you can't....but thrive in the journey of finding a way to get things done!!

This weeks heat schedule will be posted around noon.  If you have a requested heat time or know that you won't be able to make it in on Open Saturday, please email Tavia @ canuckcoach@gmail.com ASAP!!

Open Athletes:

For Completion...Not Time

Row 500 Meters @ 75-80%

6 Overhead Squats (95/65 lbs)
6 Chest-to-Bar Pull-Ups

Row 500 Meters @ 80-85%

4 Overhead Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups

Row 500 Meters @ 90-95%

4 Overhead Squats (95/65#)

4 Chest-to-Bar Pull-Ups

Row 500 Meters @ 80-85%

6 Overhead Squats (95/65 lbs)

6 C2B PullUps

**Focus on efficiency and mechanics in the C2B.  Try out various grip widths and styles.  Please see your coach for guidance**

then...

20 min of focused mobility work.  Focus on Ankles, Hips, and Shoulders

http://www.youtube.com/watch?v=lOSvwy5jN-M

http://www.youtube.com/watch?v=hkepajNHiDw

For Non-Open Athletes:

Strength:

EMOM x 12 min

Odd: 7 Deadlifts @ 75-80%

Even: 3 Wall Walks

Conditioning:

"Morrison"

50 - 40 - 30 - 20 - 10

Wall Balls (20/14)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Cash Out:

Mobility!!!!

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