WOD – Friday 10/13

Friday the 13th!

3 rounds of…
250m row
15 air squats
10 push-ups
5 ring rows or strict pull-ups

CFP squat mobility

A1. Pause box squats – 5×4 at 60% of your 1RM back squat. :03 pause at the bottom
A2. High box jump – 5×3; AHAP
It is imperative that you understand the importance of maintaining tension while pausing. Ultimately, you will be sitting on a box, with a bar on your back. So keeping things tight while pausing is a must. Again remember, no rocking to stand up. Stay in the heels, vertical shins, and a huge emphasis on core engagement.

2014 CrossFit Open 14.1
10 min AMRAP
30 DU’s
15 snatches (75/55#)(65/45#)
2014, workout number one of the open. Gross. Weight should be light enough to go either unbroken or 2 huge sets. It’s a pure sprint the whole time. Enjoy.

Accessory Work
3 rounds
10 hip extensions
15 GHD sit-ups of weighted sit-ups
20 Russian twists

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