“If people are doubting how far you can go, go so far that you can’t hear them anymore.” – Michele Ruiz
GROUP PREP
5 min cardio
2 Rounds:
5 Halos w/ plate
5 Air Squats w/ plate
5 Thrusters w/ plate
10 light DB Snatch
STRENGTH
Tempo Work
Bulgarian Split Squat
3 x 5/leg w/ :03 sec down and :03 sec up
Inverted Row
3 x 6 w/ :03 sec down and :03 sec up
Alternating Single-Arm Dumbbell Bench Press
3 x 5/arm w/ :03 sec down and :03 sec up
-One arm holds at the top of the movement while the other works, complete all reps before switching sides
WOD
EMOM 12 min:
Min 1: 250/200 meter Row
Min 2: 15 Wall Ball (20/14)
Min 3: 10 Alternating Dumbbell Snatch (50/35) (35/25)
-If needed lower reps or loading to allow for Open workout
MOBILITY
–1min Childs Pose
–:30sec per side Thread the Kneedle
POST WOD
5-10 IYTs
50 Banded Pull Aparts
CrossFit Reserve 