Choose your work today based off of the day you will make your Open attempt. Thursday – Rest/Mobilize, Friday – Can do today’s WOD or Goat/Light WOD your Coach will help you with. Saturday – Today’s WOD
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5 sets of
1 High Hang Snatch + 2 Snatch Balance
+
21-15-9
Wall Ball
Pull Ups
*Run 400m after each round
EMOTM – 8
3 DE BS @65%
+
3 sets
AMRAP – 90s
12 KB Thrusters
ME Row
r/r – 90s
AMRAP – 90s
15 KB Swings
ME Row
r/r – 90s
+
Nutrition Challenge Winners
Open Post for more
Hang Clean
3-3-3-3
+
Kipping/Butterfly/CTB Pull Up Skill Work
3×10-15
+
21-15-9
Power Clean 155/105
High Box Jumps
*8min time cap, scale appropriately to finish
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This Saturday following the Open WOD our very own Mob Boss, Rachel C, will be hosting a mobility after party. Mobility/Recovery is without a doubt the most neglected aspect of training for most CrossFitters (and all athletes for that matter). Mobile humans have a huge advantage in building strength, power and metabolic capacity. And who knew?!?!?!?! Proper mobility lessens the opportunity of injury/painful joints…meaning I can train with intensity, recovery faster, and train with intensity = I get faster, stronger, more fit.
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Also on March 9, post Open WOD, post Mob after party, there will be a birthday celebration for Jen, Krissy, and Jamie. More details to come but you all are invited!
Looking forward to the first week of the Open!! Good luck, BOLT friends!
Awesome work ladies!!!!
Great job ladies!!!
Congrats ladies!!
Nice, that is awesome! Congrats everyone
Congratulations girls!! What an accomplishment!
Congratulation!!! So proud of you all!!!
Congrats everyone. It’s a female sweep…my apologies to the men for my bad representation. One good thing that came out of this was it opened up more healthy foods for us to eat at home.
Way to go ladies. Your hard work has clearly paid off – you both look awesome (even better than before).
Congratulations ladies. Impressive numbers
Thank you!!! It was hard work, but worth it. Now if I can just get myself back on track!!