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
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