18 Nov 2014

Warm Up:
Squat therapy
Shoulder mobility and stability

WOD:

CrossFit Games Open Wod 11.6/12.5

As many reps in 7 mins as you can of: 3 Thrusters, 100/65 lbs 3 Chest-to-bar Pull-ups 6 Thrusters, 100/65 lbs 6 Chest-to-bar Pull-ups 9 Thrusters, 100/65 lbs 9 Chest-to-bar Pull-ups 12 Thrusters, 100/65 lbs 12 Chest-to-bar Pull-ups 15 Thrusters, 100/65 lbs 15 Chest-to-bar Pull-ups 18 Thrusters, 100/65 lbs 18 Chest-to-bar Pull-ups 21 Thrusters, 100/65 lbs 21 Chest-to-bar Pull-up

Rx2: Same weight, regular pull ups MOD: Less weight/banded strict pull ups *NOTE* if any kipping motion is detected while using a band, you will move to ring rows

SILVERS:

WOD:
Row 1000 m
Rest 3 mins
Row 1000 m