January 30th WOD

WU
A. 200m Run
Mobility WOD – Couch Mobilization (Pg 331)
Mobility WOD – Anterior Compartment Smash (Pg 265)

SWOD
B. 2Rds FT In Partners with 12min CAP:
Partner A: AMRAP Double Unders
Partner B: Run 400m

Mobility WOD – 2 Thoracic + 1 Lower Body

WOD
C. “2011 CrossFit Games Open Workout 11.2″
15min AMRAP
9 Deadlifts @155/100#
12 Pushups
15 Box jumps @24/20”

COMPETITOR’S HOMEWORK
2 Thoracic + 2 Lower Body Mobility WOD
Rest and Ice if needed

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