Warm-up:

Partner Row 1,500m(switch every 250m)
Alternate with:

 

  1. 5 Air Squats 
  2. 5 Romanian Deadlifts w/bar
  3. 5 Squat Rack Delivery Thrusters w/bar
  4. 5 Shoulder Swings

Mobility:

Hip/Quad Opener 

Announcements:

Make your team up before Saturday!

Skills & Technique: (Click below for links to more info)


Wod:


Crossfit Open Wod 11.5

5 Power Cleans 145/100lbs
10 Toes to Bar
15 Wall Balls 20/14lbs 10'

20 Minute AMRAP
Score total reps. 

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