| WHITEBOARD/WARM UP Do what you need to get your shoulders warmed up. You should also get your heart rate up to get the body ready to go non-stop for 15 minutes. You should also get some practice reps in on thrusters, which begin immediately after the 23.2A workout. OPEN WOD 23.2 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round. ** Pull-up bar must be just out of reach of your fingertips while standing under the bar with arms extended overhead. No dead-hand required; you may jump into the pullup. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor) Workout description and scorecard: https://games-assets.crossfit.com/s3fs-public/2023-02/CFG23%2023.2%20Scorecard_Rx-Scaled_98tuyftf.pdf BODYBUILDING WORKOUT Routine 1a: Biceps, Triceps, Abs and Calves 3-Way Super-set of:
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