WOD WOD, 2019-10-04

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Friday

Warm-up
Warm-up
GENERAL WARM-UP
AMRAP X 4 MINUTES
6 Push-ups
8 Kipping Swings
10 Air Squats

-THEN-

SPECIFIC WARM-UP
AMRAP X 6 MINUTES
:30 Barbell Press to Overhead Hold
:30 Slow Elbow Punches
:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)

Extended Warm-up
Thruster (1×3)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Thruster

Workout
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

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2019-09-27

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