Ryan Wolf – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
50 Single-unders
10 KB Snatch (5/side)
10 GHD Sit-ups
Pre-WOD Mobility:
FROOD (2 min each side)
Super front rack (2 min each side)
Weightlifting
Shoulder Press (1-1-1-1-1)
Push Press (3-3-3-3-3)
Push Jerk (5-5-5-5-5)
Post-WOD Recovery
Triceps smash (2 min each side)
Banded OH distraction (2 min each side)