Need a WOD book? We got it!

Need a WOD book? We got it!

Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet

Health and Fitness
A. Four sets of:
A1. Single Arm DB Chest Press x 8 reps each arm @21X0, Rest 45 seconds
A2. 60s Plank hold , Rest 45 seconds

B. Three rounds for max reps of:

60 seconds of Double unders
Rest 30s
30 seconds of Strict Pull-Ups or TRX Rows
30 seconds of Push-Ups
Rest 60s

D. Mobility of choice
Classic:
A. Four sets of:
A1. Single Arm DB Chest Press x 8 reps each arm @21X0, Rest 45 seconds
A2. 60s Plank hold , Rest 45 seconds

B. Three rounds for max reps of:

60 seconds of Double unders
Rest 30s
60 seconds of Strict Pull-Ups or TRX Rows
60 seconds of Deficit Push-Ups (Place hands on plates (45/25))
Rest 60s
C. Mobility of choice