Warm-up

 

10 min foam roll: glutes/hams/back/lats

 

 

WOD A)

 

5 sets (rest 30 secs between exercises):

Weighted Pull-up x 3 reps @ 3111 tempo

Weighted Dip x 3 reps @ 3111 tempo

*Band assisted use thinnest band possible

 

WOD B)

 

“2011 Reebok CrossFit Games Open WOD 2”

 

15min AMRAP:

9 Deadlifts 155/100lb

12 Push-ups

15 Box Jump 24/20”