Warm-up:

Run 800m or Row 1k
2 Rounds of:

  1. 10 Superman
  2. 3 Wall Climbs 
  3. 10 Deadlift w/bar
  4. 6 Jumping Lunges

Mobility:

Calf & Ankle Stretch + Hamstring Stretch 

Announcements:

See the Doc Friday @ 3:30

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


Wod:

Crossfit Open Wod 11.2 

9 Deadlifts 155/100lbs
12 Push-ups
15 Box Jumps 24/20"

15 Minute AMRAP
Score total reps. 

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