Fri – Dec 8th

Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
2 rounds
10 cuff isolation
20 KBS

 

Warm-Up
Dynamic Shoulders

 

Strength
A.) OT2min x8
4 PP + 2 PJ + 6 Pendlay Row (2 barbells)

 

WOD
CrossFit Open 13.2
10min AMRAP
5 STOH
10 DL
15 Box Jumps @ 24/20

 

Rx: 115/75
Scale: 95/65
Masters: 75/55

 

Video of explanation
https://www.youtube.com/watch?v=j58AbG5ZBWY

Video of the showdown
https://www.youtube.com/watch?v=EIUaPnrGYTs

Cool Down
1.) Row 1,000m
2.) 3 rounds
10 pass thru
30sec foam roll t-spine

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