Skill work: Kipping practice and pull up progression
WOD: CrossFit Games Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Post WOD mobility: Lacrosse ball or roller smash to lat. insertion at shoulder, 3 minutes each; lat. dorsi stretch on rig, 1-2 minutes each; couch stretch with arms overhead, 2 minutes each
11:00 am Strength Class:
Lift: 2 Board press 9 x 3: 50% bar, 30% chain or band