MG

Trigger/Warm-up/Mobilise/Activate

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WOD (1) 

1) EMOM for 10 min:

30 DU’s

5 Strict HSPU’s

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Score = Score out of 300 DU’s and 50 Strict HSPU’s

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WOD (2) 

Complete the following for time:

Run 500 m

30 Box Jump (61 cm / 51 cm)

Run 500 m

25 Box Jump (61 cm / 51 cm)

Run 500 m

20 Box Jump (61 cm / 51 cm)

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Time Cap = 15 min 

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Score = Time or Time Cap plus 1 sec/rep missed

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2) Complete the following for time – 20 Strict Ring Dip’s

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Score = Record Loading and Time to complete 20 reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Paul Trembley 365 lb (165,6 kg) Clean & Jerk at the CrossFit Invitational (Image courtesy of CrossFit, Inc.)