Friday January 22nd WOD

Warm up:  3 minute partner jog (indoors) then complete:

3 rounds

-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

-150m row

 

LV C. Conditioning:  Compete as many rounds and reps as possible in 8 minutes of:

-150m row

-10 Thrusters 65/35, 45/15

-6 Bar facing burpees

 

Post:  1,000m cool down row + foam roll (quads)

 

Nick ProhaskaComment