Friday – Jan 13th

Pre Warm-Up
3rds
10 band pull apart
10 band row
10 band good morning

 
Warm-Up
Dynamic
Snatch Drills

 
Strength
A.) Snatch
1.) 8min to work to a heavy 1-1
2.) Drop to 90% of “1” for 1 Power Snatch OTMx8

 
WOD
CrossFit Open 12.3
18min AMRAP
15 Box Jump @ 24/20
12 STOH @ 115/75
9 TTB

 

Announcement/Movement Standards

 

Cool Down
1.) AB 3min
2.) Foam roll quads

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