WOD

CrossFit 45 North – CrossFit

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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

The Day After Murph (Weight)

30 Min EMOTM

10 Rounds – After every set increase weight – start at 50% and build 5% each round

Min 1: Clean (Squat)

Min 2: Clean + Front Squat

Min 3: Clean + Front Squat + Push Jerk

Record final weight
Use this as an opportunity to find a new Jerk max, if possible. You may substitute a split jerk if you would like.

BWB~ use this wod as an opportunity to work on these lifts and stay light.