DATE – Monday, October 15

Warm-up

400m run w/Med Ball

Mobility

1 Round of:

Band Pull-Aparts x 10 reps (Thin band – Pronated)
Overhead banded stretch (60 secs)
Band Pull-Aparts x 10 reps (Thin band – Supinated)
Overhead banded stretch (60 secs)

WOD A)
Push Jerk – EMOM for 7 mins
3 reps: Start at a heavy weight and increase as needed.

WOD B)

1) 7 Rounds for time:
10 Sumo Deadlift High Pulls (95/65)
10 Ring Dips or Bar Dips

Check out this video of 2007 CrossFit Games champion James “OPT” Fitzgerald, and CrossFit O.G Freddy Camacho crushing this WOD back in the day!
http://media.crossfit.com/cf-video/CrossFit_SDHP-RDFreddyOptWOD.mov

2) Tabata Flutter Kicks