HAPPY BIRTHDAY COACH JACK!!
GROUP PREP
3 min cardio
10 Deep Squat to Hamstring Stretch
10 KB Deadlift
5 KB SDHP
5 KB Swings
10 Scap Retractions
5 Kip Swings
3 T2B
3 Pull-ups
Barbell Warmup + Thruster + Snatch
STRENGTH
EMOM x 5
2 Thrusters
1 min break
EMOM x 5
2 Snatches
WOD
Jack’s Choice
2 min AMRAP x 3
9 toes to bar
7 thrusters @95/65
5 pull ups
3 snatches @95/65
2 min break between. Pick up where you left off on the previous AMRAP.
***These movements could definitely be in the Open this Friday. Please scale the weight to a LIGHT weight for you, and cut back on Reps if this volume will make you too sore.
POST WOD
2 min bike
2 min row
2 min ski
MOBILITY
Tspine rollout
CrossFit Reserve 