wod110813

Main – CrossFit

Warm-up (No Measure)

Sprints 10X1
Rest as long as it takes to walk back to the start.

Mobility

Banded Hip Extension
Olympic Wall Squat w/ IR Bias
Olympic Wall Squat w/ External
Overhead w/ ER Bias
Banded Overhead Distraction

Metcon

Elizabeth (Time)

21-15-9
Clean
Ring Dips

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