Friday Mar 4

WOD in the mooring. CrossFit Open WOD from 0915

Warm Up

EMOM 6 min

 Min 1. 60 sec C2

Min 2. 30 sec Sampson Stretch

Mobility

  • Lat
  • Glute

Clean Prep

3 Clean High Pull

3 Tall Clean

3 Tempo Clean

3 Squat clean and jerk

Strength

BB Complex

5 Sets @ Ascending Weight

1 Clean

3 Front Squats

1 Clean

Workout

5RFT

400m Run

6 HSPU

12 DB Thrusters 22.5/15

SC

DB – 15/12.5 Kg

HSPU on AbMat or Box

Fit

DB – 15/12.5 Kg

HSPU on AbMat or Box

Extras

N/A

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