Thursday and Friday WODs

Ow. Wheelchair/stroller please. Details after the jump.

Thursday January 30th WOD at Crossfit Vortex

Mobility

• Reverse Sleeper Stretch
• Shoulder External Rotation with Superfriend

Pre-WOD

• Agility

WOD
5 Rounds:

• 20 Barbell Step Ups Back Rack (95/65)
• 30 Double Under
• -Rest 1 minute-

Time: 17:16 (55lbs)

Friday January 31st WOD at Crossfit Vortex

Mobility
Barbell Quad Smash

Pre-WOD
3 sets of 10, touch and go reps, perfect form
Deadlift

WOD
"Karen"

For time:
150 Wall Ball

Time: 13:22 Rx