WOD Friday March 7, 2014

MOBILITY:  Bar Hang Thoracic Opener

WARM UP:  10 min AMRAP
10 banded pass throughs
3 kipping swings
10 OHS PVC
Run 100 m
Pendulum walk

SKILL:  Warm up to OHS WOD weight, mobilize shoulder and hips

WOD:  "CrossFit Open 14.2"

0-3:00

2 Rounds 

10 OHS (95/65)

10 CTB Pull Ups

3:00-6:00

2 Rounds 12 OHS (95/65)   12 CTB Pull Ups

6:00-9:00

2 Rounds 14 OHS (95/65)  14 CTB Pull Ups

continue in 3 min increments, add 2 reps to OHS and CTB Pull Ups each new set

Level B:

OHS:  (75/45)

Regular Pull Ups

Level C:  

OHS:  (45/15)

Assisted Pull Ups (band or jumping)