Congratulations to the Red Team on their victory in the 2016 CrossFit Open In-House competition.
If you break down the numbers you will discover that non-reported scores made a huge difference in the outcome..
People!!!! if you are going to do the work, DO THE WORK COMPLETELY !!!!
Warm-up (15 Min.): Row 1000m. 2 Rounds of 10 KB Swing, 10 Goblet Squat, 10 Mountain Climbers.
Strength (15 Min.): Clean & Jerk
Spend 15 Minutes building up to your Grace weight.
WOD: GRACE
For Time:
30 Clean & Jerk 135/95
Compare to 1.19.15
Icing: Rope Climb Skill Work.
Remember to sign-up for the Dragon Boat Races.
Below is a short video on what to expect.