WOD: Friday, October 30th, 2020

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Warm-up: Group Dynamic

  • Plank / Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands / :10s of Shoulder Taps 
  • PVC Lat / Shoulder Stretch – :30s per side x 3 

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Strength: Touch N’ Go EMOM 

EMOM x 10 Minutes 

  • Minutes 1-4: 5 Reps @70%
  • Minutes 5-7: 4 Reps @75%
  • Minutes 8-10: 3 Reps @80%

*Must hang on to the bar for all reps within the minute

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Workout: CrossFit Open “12.3” 

AMRAP x 18 Minutes 

  • 15 Box Jumps (24”/20”)
  • 12 Push Press (115/75)
  • 9 Toes 2 Bar 

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Cardio Option: AMRAP x 18 Minutes 

  • 15 Box Jumps (24”/20”)
  • 12 Rage Balls (20/15)
  • 9 Toes 2 Bar 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions