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