CrossFit I35 WOD 1/22/2020

WARMUP

30 Seconds

Push-up to Down Dog
Box Facing Step-ups
Kettlebell Romanian Deadlifts
Lateral Box Step-ups (30 Seconds Each Side on box lower than you normally use in wods)
Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)
Active Spidermans
Box Facing Step-ups

MOBILITY 

Wrist Stretch on Box: 30 Seconds Each Direction

Movement Prep

10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
15 Second Belly Arch Hold
5 Kip Swings
3 Pull-ups

PRACTICE ROUND

1 Round

With Workout Weights & Heights:

3 Wallballs
3 Pull-ups
3 Thrusters
3 Box Jumps

WOD

12-9-6:

Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)

10 Minute Time Limit

AFTER PARTY

Push Press
10RM