Its a long video if you have time, if not the actual WOD starts at the 20:00 minute mark. For those of you that are unfamiliar with the CrossFit Open, this is how they release the workouts each week of the Open.

 

 

Strength: Dynamic Effort Upper

1.) 8×2: Push Jerk @80% of 1RM – :30 Rest

2.) “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5: Double Unders

 

WOD: CF Open Workout 13.2

10 Minute AMRAP

5 – S2OH (115/75)

10 – Deadlifts (115/75)

15 – Box Jumps (24/20″)

 
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