WOD - 08/24/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds

10 Plate Windmills

10 Prone Plate Lift Offs

5 Jefferson Curls

Into:

1:30 Banded Internal/External Hip Mob.

1:30 Banded Hamstring Mob.

1:00 Banded Samson Stretch

1:00 Banded Lat Stretch

1:00 Banded Internal Shoulder Mob.

Metcon

Above Average (Time)

For Time

30 Burpee

30 Thrusters

1k Row or 2K Bike

30 Thrusters

30 Burpees

C. 115/80

S. 95/65

F. 75/55

Strength

Optional: Complete Before or After Class

Strict Press (5/5/3/3/3/1/1/1)

Build to a Heavy Single

Then

Accumulate 40 Strict Pull Ups in As Many Sets as Needed