WARM UP / MOBILITY
Dynamic joint warm-up
Pre-squat hip opener
Shoulder stretch (Pec / Overhead / Extension)
WOD A
THE DOUG
Complete for time:
2000m Row (Rx individuals must stay within 1min of PR)
30 Back squats (BW / 3/4 BW)
30 Toes to bar
400m Waiter carry (35/20lb DB)
30 Power cleans (135/95)
30 Pull-ups
100 Double unders
30 Overhead Squats (115/75)
30 Ring dips
2000m Run (4 laps)
Most athletes will complete this WOD with a parter, spilt the work load evenly with one person working at a time.
If you have been doing CrossFit regularly for 2-3 years and feel confident that you can handle the volume then you may tackle it on your own. Times last year for individuals were 40-55min.
