Friday, 1.13.2017
CrossFit Classes: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm
Warm up:
400m Run
3 Rounds
-5 Pull up
-10 Push up
-15 Air Squat
Mobility:
Overhead
Hip
Shoulder
Strength:
Overhead Squats
-5×3 Working to Heavy
WOD:
Open WOD 13.2
10 minute AMRAP
-5 Shoulder 2 Overhead (115/75) SX (95/55)
-10 Deadlift
-15 Box Jump (24/20)
Accessory:
Dead hang Holds
-4×20 seconds
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