8/11/2017
-Mobility
2-3 min foam roll
1 min hamstrings
1 min benched shoulders
-Warmup
EMOM x 9
Min 1: 10 empty bar ohs (bring arms closer every round)
Min 2: 20 sec active pull-up hang
Min 3: 10 KB SDHP 53/35
-Strength
Every 2:30 mins for 12:30 mins (5 sets)
2 snatches @85%
-Conditioning
"Crossfit open 11.2"
15 min amrap
9 deadlifts 155/100
12 push-ups
15 box jumps 24"/20"
-Cash out
8 reps X 3 sets, Bulgarian Split Squats @31X1, Rest 2-3 Mins b/w sets
**Start with body weight and add db's if it's easy**
-Cool down
200M walk
Repeat stretches