:startwod:
Warm Up
Mobility and Line Drills
WOD#1
10 Minutes to work up to 1 Rep Max on Bench Press. First 2 Minutes is warm up
WOD#2
AMRAP in 15 minutes
10 Box Jumps 24/20
5 Handstand Push Ups or 15 Push Ups (release)
10 Double Unders or 50 Jump Rope
Cool Down
Band Stretch
Endurance Workout 3 + hours after CF
5K Run
10K Run if no CF today
:endwod:
Mike K / East Side “The Playground” 380 lbs WOD #1
Rocco / West Side “CrossFit Affliction” 335 lbs WOD #2
East vs. West Turf Wars!
