WOD

Take a page out of Stephen’s book, and fight for a few extra reps today!

WOD:
Open 14.4
14 minute AMRAP:
60 calorie row
50 toes to bar
40 wall ball shot #20/14 to 10/9′
30 power clean #135/95
20 muscle up

Post WOD at 20 minutes on the clock:
For time:
50 ring pushup with feet on #45 plate
Rest 1 minute
30 hand release pushup with feet on #45 plate
Rest 1 minute
10 clapping pushup with feet on #45 plate
*Scale to 30-20-10, or reduce the difficulty as needed. This should not be easy. Focus should be on doing good quality repetitions.

http://games.crossfit.com/workouts/the-open/2014

Are your feet doing well, or just trudging along?

We tend to just throw shoes on our feet and forget about the incredible work load that we are actually asking them to do. We don’t appreciate their phenomenal capabilities, and we wait until some part of the lower leg sustains an injury before we give our feet the time of day. Let’s change that!

Below is a link to a lengthy, but good article about our awesome feet!

https://drjohnrusin.com/advanced-strength-training-for-feet/

Say hello to Brandon! He just recently joined our community, and you might see him around moving some serious weight!

Strength:
7 superset rounds on a 2 minute clock:
5 strict pullup (add weight if needed)
30 second handstand hold (work on finding balance)

Rowing:
4 rounds:
3 minutes at 25-30 SPM
2 minutes at 30-35 SPM
1 minute over 35 SPM
* Work on keeping consistent power output through each work period.