12/23 Monday

A- Roll- Lats & hip flexor wad

Activate- 2x ultra wide under hand pull ups + 5m crab walk + 5m bear crawl

B- The CrossFit Warm Up 

3 rounds of 15 reps of:  

Samson Stretch (15-30 seconds)

OHS

Sit-ups  

Back-extensions  

Pull-ups  

Dips

Skill

Movement standards 

WOD

Iron Lung

21-15-9

Thruster & SDHP

(w/65# m/95#)

*7 minute time cap