Warm-up: Row or Run 800m., 2 rounds of Basic BB Warm-up 10 each of Deadlift, Hang Clean, Front Squat, Push Press. 1 Round of BBWU4C., Dynamic Stretch
Strength: 3 Position Squat Clean/Strict Pull-up
1 Rep of 3 Position Sq. Cleans and 2 Strict Pull-ups E90sec. for 6 Rounds.
Followed by,
2 Reps of Squat or Power Clean E90sec. for 4 Rounds
This serves as a warm-up for today’s WOD. Be smart here and build to a heavy but manageable wt. during the 1st 6 rounds, then get real heavy during the last 4 rounds. Note the prescribed wt. for today’s WOD.
WOD: CrossFit 2018 AGOQ #2
For Time:
4 Rounds of,
25 C2B Pull-ups
5 Cleans 245/170 (55+155/105)
Icing: Handstand Walk Progression
5 Wall Walks
3 Nose to Wall Holds
If you can – Nose to Wall Weight Shifts
If you can – Nose to Wall Shoulder Touches