1.12.17

Individual warm-up
400m row
5 inchwork walk outs
10 PVC dislocates
10 PVC pass through's
10 push-ups

Group warm-up
:30 thoracic spine barbell stretch
10 thoracic spine rotations
:45 shoulder distraction stretch w/band
10 scap wall slides
2 wall walks
30 band pull aparts

A.Strength
Part 1- Push Press 1RM
15 minutes to build up
-rest 2 minutes-
Part 2- 3 sets:
2 Strict Press + 5 touch and go push press (AHAP)
-rest 2 minutes-

B.Conditioning
CrossFit Open Workout 14.3
8 min AMRAP
10 deadlifts 135/95
15 box jumps 24/20
15 deadlifts 185/135
15 box jumps
20 deadlifts 225/155
15 box jumps
25 deadlifts 275/185
15 box jumps
30 deadlifts 315/205
15 box jumps
35 deadlifts 365/225
15 box jumps
*STEP UPS ARE ALLOWED!
* You load your own weights