Saturday – 141018

Click Here for full description of the workout.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Mobility

Foam Roll
– Lumbar
– Thoracic
– Glutes and Hips

Start a clock, spend 2min on each piece.

WOD

2014 CrossFit Open: 14.5

21-18-15-12-9-6-3 reps for time of:

Thrusters (95/65)
Burpees

Neil – 13:50rx
Sara Coe – 13:13rx

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