10 mins TGU
3 reps on the minute then switch sides
6 minutes of Mobility (where are you banged up?)
spend 15 mins working up to a 1RM weighted Deadhang Pull-up
3-3-2-2-1-1-1 etc. No kips!
40 Air squats
*this WOD will require us to run multiple heats. Half the class will likely do Baseline first and the other half will do the 1RM Pull-up….then switch. Partner up with somebody to count reps for each other.
Remember full range of motion movement standards as this will be practice for the CF opens WODs.
Compare to Friday June 15th https://crossfitcapeann.com/2012/06/15/friday-64/ or your first day of fundamentals. Either Re-test with the same MODS or lessen the MODs and do more work.
50 reps on a Weakness Mandatory.