My fellow "OPT" students. Thank you to James and the OPT staff for offering another opportunity at a higher order of learning. It was truly a mind blowing, and mind opening experience. James "OPT" Fitzgerald is pictured to the far right. He was the winner of the inaugural CrossFit Games in 2007. He is well regarded as the smartest CrossFitter. The dude knows his shit, I assure you of that.
Warm-Up
400m Row
12 x Plank-to-planks
5 x Strict Pull Ups
15 x Air Squats
8 x Downward Dogs
5 x Strict Chin Ups
12 x MB Thrusters
8 x Box Jumps w/ step down
10 x Walking Knee Hug + Drop lunge
then:
Four Rounds, each for time of:
25 Wall Ball Shots (20/14)
15 Pull Ups
250m Row
15 Box Jumps (24/24 – games style)
25 Calorie Airdyne
Rest precisely 3 minutes b/n rounds
