27 Dec WOD- Thursday, Dec 28

Holiday Hours:
Monday- Jan 1- 12 pm only
Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only

WOD prep:

Tabata banded KBS
x 6 rds
Then, warm-up DL to 75%
And do
3rds
5 DL @75%
5 Box Jumps

WOD:

CrossFit Open 14.3
8 min AMReP
10 DL 135/95
15 Box jump
15 DL @ 185/135
15 box jump
20 DL @ 225/155
15 Box jump
25 DL @ 275/185
15 Box jumps
30 DL @ 315/205
15 Box jumps
35 DL @ 365/225

Scaled: use “Masters 55+” weights

See details of WOD HERE.

Finisher:
4 sets:
Plank Bird-Dog x 10
Hollow rocks x 15

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