wednesday - CrossFit

Mobility

 Dr Shayne Open Wod 15.5

Dr Shayne Open Wod 15.5

Partner Chest Stretch 1+2
Partner Quad Mash

Warm up - RUN THRUSTER

2 Rounds
200m RUN
10 Thrusters Empty Bar

Thrusters and Stuff (AMRAP - Reps)

8min to achieve 2Rm
rest 2 min
then
25min Amrap
800m Run = 20 Reps
25 Thrusters 75/55
25 Kbs swings 24/16

Score = total reps

each # is 1 rep
every 200m = 5 reps

Dan Shrum