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Warm Up:

15 Cals on Assault or 20 on Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’

10 kip swings

Prior to WOD, BB warm up*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat, high hang squat clean, squat clean from above the knee, squat clean from shin

S/S/S:

Floor Press

 

3X5

 

Increase weight ea set

Video Courtesy of: CrossFit®

Again, second time hitting the floor press, so make sure you stay safe, hold the bottom for a 2-sec pause, then jam the weight up! Less sets than 5X5, so go heavier.

WOD:

EMOM for 15

 

Min 1 – 2 Squat Cleans (205/145)

Min 2 – Max Unbroken Pull Ups

Min 3 – 80yd Shuttle Run (20 yd down and back x 2)

 

Score = Highest unbroken pull up set

*must meat rep/weight reqs of other sections to count as RX

Scaling:

Squat Clean -> shoot for 80% of 1RM

Pull Ups -> Supine Ring Rows

Cool Down:

Reverse Hyperextensions – 4X20

 

Banded Bully Stretch – 2 min per side

 

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