WOD - 08/17/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds:

15 Band Pull Aparts

20 Hip 90-90s

Into:

1:30 Banded Internal/External Hip Mob.

1:30 Banded Samson Stretch

1:30 Banded Frog Stretch

1:30 Banded Lat Stretch

Metcon

Comp

E4MOM x 6 Alt

1. 750/600m Row

2. AMRAP 4

7 Bench Press (205/145)

21 Wall Balls

Sport

E4MOM x 6 Alt

1. 750/600m Row

2. AMRAP 4

7 Bench Press (155/105)

21 Wall Balls

Fitness

E4MOM x 6 Alt

1. 750/600m Row

2. AMRAP 4

7 Bench Press

21 Wall Balls

Metcon (3 Rounds for time)

750/600m Row x 3

Metcon (4 Rounds for reps)

AMRAP 4 x 3

Strength

Optional: Complete Before or After Class

Strict Press (5-5-5-3-3-3)

Build to a Heavy Triple

Then

Accumulate 35 Strict Pull Ups in as many sets as needed