CrossFit WOD for Tuesday 9-5-2017

WOD

Sep 4, 2017

Strength/Skill: After Metcon. Metcon: Sets are small so you can push the weight/pace and go heavier with a high volume still. 

Warm Up:
400m Run then 10 of each: Burpees, Squats, Sit Ups, Lunges, Pull Ups, Push Ups

Mobility:
PVC Bergener Warm Up then 3 min Athlete’s Choice

METCON- 10 min AMRAP:

  • 100m Run
  • 10 Renegade Rows, ea arm *Athlete’s Choice in weight
  • 30 DUs (L1=40s attempts)

*2 min REST – Then 10 min AMRAP:

  • 100m Run
  • 10 HR Push Ups
  • 30 DUs

Score = Total Rounds between the 2 AMRAPs

Strength/Skill – 8 min AMRAP: 
1) Single Leg KB/DB RDL x 8 each
2) Banded Tricep Push Downs x 12-15
3) Hollow Rock + Hold x 10

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