DATE – Friday

Warm-up: Dynamic Lengths  (Duck walk) + Hip + Shoulder circles

Light band dislocates, pull aparts, trap raises


Mobility: Banded overhead stretch + Hip opener sequence


WOD A) CrossFit Games Open WOD 14.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

(Rest for any time remaining once finished until 3:00)


From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups


From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups


Etc., following same pattern


As this is a challenging workout, please don’t hesitate to scale accordingly as we usually do. We still want you to come in and get a good workout in, no matter what level you are at. If you are posting your results to the CF games site then “safely” attempt the WOD as Rx’ed as long as you can… safely! For many this may only last for 3 min’s. Have your judge mark your “Rx’ed score on the sheet, then carry on with a modified WOD. Even if you need to take a min rest then begin a new 3 min round with a lighter bar, and regular pull-ups (band / ring rows) fewer reps etc. then so be it. Try to work for at least 3 rounds (9 mins) at the minimum.

If you can arrive early to class, please roll out your quads, and lats. They will need all the love they can get for this one!

No matter what your level, come in and give it your best effort!

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.”

– Gandhi