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CrossFit WOD
Shoulder Press 5 Rep Max

Jackie
For time:

1000M Row
50 Thrusters 45/33lb
30 Pull-ups

Accessory
3x
8-10 R Arm KB/DB Row
8-10 L Arm KB/DB Row
20 Band Pull Apart
Rest as needed

Mobility
Barbell Calf Mash
Barbell Shoulder Mash
Barbell VMO Mash


BodyFit

3-5x
Min 1: 30 Sec Dumbbell Clean

Min 2: 30 Sec Max Effort Assault Bike
Min 3: 30 Sec Abmat Sit-up
Min 4: 5-15 Push-ups
Min 5: 30 Sec Box Jump
Min 6: 30 Sec Jump Rope