PRE: Movement Standards

WOD: "CrossFit Open 23.2"

POST: Mobility

PRE: Heavy Day

WOD:  -Back Squat 3-3-3-3-3-3 *Hold in the bottom for 2 seconds on last rep 

-3 Sets:

-Max Strict Pull-ups

-15 Bar Hip Thrusts

POST: 3 Sets: 8 DB Reverse flyes, 8 Bicep Curls

PRE: Bench Press 1-1/4 Reps: 10-8-6-4-2 *Build to a heavy set of 2

WOD: "Blue Tornado" For Time:

-3 Wall Balls (20/14)

-3 Amer. KB Swings (53/35)

-6 Wall Balls

-6 Amer. KB Swings

-9 Wall Balls

-9 Amer. KB Swings

-12 Wall Balls

-12 Amer. KB Swings

-15 Wall Balls

-15 Amer. KB Swings

-18 Wall Balls

-18 Amer. KB Swings

-21 Wall Balls

-21 Amer. KB Swings

-24 Burpees over the bar

*Add 3 penalty burpees for each time you break a wall ball set or American KB swing set. *18 minute time cap.

POST: 100' Bear crawl, 100' Crab walk