19th September 2019
WOD WOD, September 20, 2019
OPEN WOD 11.4
Delicious
Necessities
14mins w/buddy:
10 x PVC Discloates
6/6 SA DB push press
30/30m DB OH Carry
10 x Scap Pull-ups / Beat swings / Pull-Ups
30 Second Glute prep – walks/thrusts/ squats
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
OHS: Reduce weight / Change squat pattern if unable to OHS
RMU: BMU/Burpee C2B-PU/Burpee jumping PU
RMU: BMU/Burpee C2B-PU/Burpee jumping PU
COOL DOWN
Buddy smash of choice
