5 Minutes of Shoulder/Hip/Back Mobility
A- WU- For Time: 500M Row
B- Reebok CrossFit Open Sectionals WOD 15.4= 8 Minute AMRAP of: Ascending Ladder of- 3 HSPU/3 Clean (185/125)/6 HSPU/3 Clean/9 HSPU/3 Clean/12 HSPU/6 Clean/15 HSPU/6 Clean/18 HSPU/6 Clean/21 HSPU/9 Clean/Continue in this fashion for the remainder of the 8 Minutes.
Notes: Tie breaker= after every 3rd Set of Cleans are completed (before you increase number of cleans) ensure that you record the time.
OR Reebok CrossFit Open Sectionals WOD 15.4 (Scaled)= 8 Minute AMRAP of: 10 Push Press (95/65)/10 Clean (115/75)
Notes: You can scale further if necessary/You can set up two bars just remember that the weight on the bar must be greater than the bar itself: WB>B.
PROGRAMMING NOTE- Classes will be split into two thirty minute segments/All scaled athletes will go first/followed immediately by all RX’d athletes/Thanks in advanced for your cooperation.
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