CrossFit WOD for Friday 4-14-2017

WOD

Apr 13, 2017

Strength: This is not max effort. Shoot for 80% of your 1 RM Metcon: Think of it like “Fran.” All out sprint, try to go UB on DL. 

Warm Up

5:00 Flag Tag, 5 bupree penalty – Then 2Rds: 5 DL, 5 Front Squats, 5 BO Row, 10 Back Squats, 10 Good Mornings

Mobility

Softball in the glutes x :60 each, Glute Activation  

Skill/Strength

  • TnG Deadlift for a double, 2-3 mins between in 6-8 sets

METCON – 3 Rounds For Time (8 min Cap):

  • 15 Deadlifts (185/125) (+225/155)
  • 15 Pull Ups

ACCESSORY
100 Burpees – 100 Sit Ups – 3x 15 Tricep Extensions 

“Nothing will work unless you do.”
–¬†John Wooden