Friday January 22nd WOD
Warm up: 3 minute partner jog (indoors) then complete:
-2 Wall walks
-3-5 Tight arch to hollow (on the rig)
-10 Forward walking lunges
-3-5 Dips + L-sit hold (on stacked boxes)
-Finish with suicide and today’s HOT BOX!
Strength: Power clean + Thruster
-15 minutes to build to a 1R heavy
-1 Power clean + 1 Thruster (athletes may power clean or squat clean to a thruster)
LV A. Conditioning: CrossFit Open Workout 13.5
Complete as many rounds and reps as possible in 4 minutes of:
-15 Thrusters 100/65
-15 Chest to bar pull ups
-If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
-If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
-And so on.
LV B. Conditioning: Complete as many rounds as reps as possible in 8 minutes of:
-10 Pull ups (banded or unbanded)
-10 Thrusters 85/55
LV C. Conditioning: Compete as many rounds and reps as possible in 8 minutes of:
-10 Thrusters 65/35, 45/15
-6 Bar facing burpees
Post: 1,000m cool down row + foam roll (quads)