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!
https://media.crossfit.com/cf-video/CrossFit_SDHP-RDFreddyOptWOD.mov
2) Tabata Flutter Kicks
