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3rd September 2019

WOD WOD, September 4, 2019

OPEN WOD 13.2
God save us. This is by far the one I fear the most ( Chief )

Warm-up
A)AMRAP 5
Lat activation (8/8)
Bear crawl
Glute Bridge
10 KB swings

B)Barbell prep

Push Jerk (Weight)
E2M x 5 sets

a)
3 x Push jerks (from floor)
b)
3 x Weighted pull ups

*Working up to heavy triple both movements

*Partner 1 on push jerk,
partner 2 on PU, swap E2M

Weighted Pull-ups (Weight)
*Record top load
*Scale to BW C2B / BW / Pause Banded
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"

Rx 52/35, 24/20"
*Same weight on the bar
*Record TOTAL REPS

OPTIONS:
STO/DL: Lighten the load
BJ: Step ups

COOL DOWN
Banded lats (90sec per side)
Calf smash (foam roller or KB handle)

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