45:00 @ 6:
Assault Bike 1000m
90/90 Breathing w/Hip Lift, 2x5 Reps
50-100 Double Unders
Quadruped Thoracic Rotations, 10/side
Jefferson Curl 2x5 Reps
During the Open, Thursdays will be an aerobic maintenance and recovery day. An alternative workout for those not interested in the active recovery WOD/Prehab will be posted as well. The recovery WOD would be good for any of you, even those who are not doing the Open.
A) Clean Pull + Clean + Jerk
Athletes with an established 1RM should start at 70% of 1RM. From there, build by feel, but the task is to make 10 quality lifts, NOT to hit a max.
B) CrossFit Games Open Workout 14.4
60 Calorie Row
40 Wall Ball, 20# to 10'/14# to 9'
30 Cleans, 135#/95#