Strength WOD

Wendler Week 1

Make up any of the four lifts you’ve missed: squat, press, deadlift, pull-ups

 Pull-up (weighted)

5 @40% of 1 rep max
5 @50%
3 @60%
5 @65%
5 @75%
5+ @85% (stop short of failure)

Andy gets it done on 12.3

CrossFit WOD

3 rounds for time of:

5 Pull-ups (strict)
15 Box Jumps (Top to Top)
20 Kettlebell Snatches

Mobility WOD

Slay the Chupacabra!