CrossFit WOD – 1/10/17

Warm-up
Min 0-10

Forearm Slides x5

Samson Stretch 20 sec each side

Squat & Twist x5

Air Squat x10

Min 10-15

Overhead Squat Prep:

Overhead Squat

1/4

1/2

Full

30-40

Metcon Prep:

Lat Pres x5

Kip Swing x4

Half Pull-up x3

Pull-up x2

Chest to bar x1

x2

1 Round

OHS x3

C2B x3

Min 55-60

Cooldown
15-30: Overhead Squat (Build to a 3RM)
40-55: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
CoolDown
Ab Roller x15

DeadBug x30

2 rounds

Deadlift (5-5-5-5-5+)
Metcon (Time)
12 AMRAP

15 Wall Balls

30 Dubs

200m Run