Box Squat 5-5-3-3-1-1
Then:
Row 420m
21 OHS (M: 95, F:65)
21 pullups
Row 300m
15 OHS
15 pullups
Row 180m
9 OHS
9 pullups
…for time.
One month from now, the Green Army will start preparing for the CrossFit Open 2012. Mitch and Coop have been working on a more periodized approach (last year's Open caught us off guard, and most team members' performances peaked around the first week.) It's important to train with a planned progression with competition the goal.
Right now: get strong. For the next few weeks, the WODs will change a bit for everyone: more localized muscle fatigue, more strength work. It's beneficial for all gym members to get stronger; for the Green Army candidates, it's also critical to get HEALTHY. This is not the time to 'work through' an injury. Get ready: you have a month.
We'll open registration for 30 participants this afternoon. It's not mandatory to train with the Green Army to compete in the Open in February, of course, but it sure helps.