10/31/18 – Spooky Everyday Warrior 2018 Battle Series WOD 1

CrossFit 45 North – CrossFit

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Warm-up

Scaled movements for WOD are

Ground to OH

Front Squat

Thruster

Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm

2018 Everyday Warrior Battle Series – WOD 1 (Time)

2 RFT

9 BJO 24/20

18 Power Snatch 95/65

9 BJO

18 OHS

9 BJO

18 Thrusters

Scaled

20 inches for all and can step over

65/45

No time cap