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”
