CrossFit Open Wod 11.4
Warm-up:
Partner Row 1,500m (switch every 250m)
Alternate with:
- 5 Squat Therapy w/pvc
- 3 Overhead Squat w/bar
- 5 Pull-up or 3 Muscle-ups
Mobility:
Hip/Quad Opener
Announcements:
Jeremy Mullins Nutrition Seminar sign up by March 1!
Squat Day:
Back Squat 5x2@90% of 1RM
New Athlete Back Squat 3x5
Skills & Technique: (Click below for links to more info)
Wod:
CrossFit Open Wod 11.4
60 Bar Facing Burpees
30 Overhead Squats 120/90lbs
10 Muscle-ups
10 Minute AMRAP
Score total reps.