MOB Warmup: See below Attached

MOD: Thruster and Wallball :

Movement Pattern Review : Athletes that are proficient in both Movements will move to Push Press strength work and by pass Review

Rx’d Athletes: Strength Work:

Push Press

3-3-3

See Posts:

http://journal.crossfit.com/2012/01/cfkidspresses.tpl

http://www.crossfitsmyrna.com/pdfs/CFJ_CleaWeiss_Scaling.pdf

http://www.youtube.com/watch?v=ywgKSg1Ipdc (Follow Shoulder and Hip Prep)

WOD: 18m AMRAP

3 Thrusters (95/65)

6 Box Jumps (24/20)

3 Wall Climbs

200m Sandbag Run (45/25)

LV1: Wallballs (12/8) Step Ups/ Push Ups/ 200m Run or Row

LV2: (55/35/15) 12″ Box / Ring Rows/ 200m Run or Row

LV3: (75/65/55/45) 20″ Box-Step Up Option/ Wgt’d Run (25/12)

LV4: Rx’d- Chest must touch Wall and Floor on Each Wall Climb for Every Rep

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