WOD 3/20/18

EVERYONE DID FANTASTIC
— ON OPEN WOD 18.4 —

WE HAVE ONE MORE WEEK OF THE OPEN
I'D LIKE TO THANK ALL OF THOSE WHO HAVE
STEPPED UP AND HELPED JUDGE
I REALLY APPRECIATE YOUR HELP
AND DEDICATION
 

WarmUp:
Part1: Dynamic
10 Scap PullUps
20 Jumping Jacks
10 DD PushUps
20 Clap Jacks
10 Kips (Beat Swings)
20 Cross Jacks

Part2: Body Primer
3 Rounds @85% Effort
200m Row
1-3 Strict PullUps
5 Box Jumps @24/20
7 Perfect PushUps
9 Plate G2OH @45/25

A) Shoulder Press
5-3-2-1-1-1

Start @60-65%

B) 12min AMRAP
5 Push Press @65%
10 PullUps
15 Box Jumps @24/20

Mobility:
Bulletproof Shoulders
20 Reps Side Plank Reach Through w/scapula retraction
5/5 :15 Modified Y Holds
15 Scap PushUps
5 sets of 5 each Chest Supported (floor) IYT’s
10-15 Lying DB Ext Rotations, each side