WOD NOTES:
This is the last one! It’s not pretty and it’s not sexy…it’s just gonna hurt!!!
10 – 20 minutes:
Specific mobility based on your individual areas:
Ankles/hip/lats/front rack
15 minutes:
Build up to a heavy 3 Front Squat
Engine prime:
100 calorie row @ your 27 calorie pace
7-5-3
Thrusters 115/85
Sit into a smooth pace on the rower and practice tempo/breathing on the thrusters
Rest as needed to bring the heart rate back to normal
CrossFit Open 15.5
For time:
27-21-15-9
Row Calories
Thrusters 95/65
