Last Open workout of 2022!
Warm Up:
Run 800m
1 Round
15 Air Squats
20 Sit Ups
10 Burpees
Mobility:
Squat to Stand (5x)
Pipe Squat Rotation (30 Sec)
Banded Knight Stretch (30 sec)
Band Pass Thru in Squat Position
WOD:
For Time with 12 Min cap:
21 Pull Ups
42 Double Unders
21 Thrusters (95/65#)
18 Chest To Bar Pull Ups
36 Double Unders
18 Thrusters (115/75#)
15 Bar Muscle Ups
30 Double Unders
15 Thrusters (135/85#)