CrossFit WOD for Tuesday 10-3-2017

WOD

Oct 2, 2017

**Last month we worked on Burgener, which we will still do often, but this month we will be focusing on Pull Ups**

Metcon: KBs shouldn’t be overly heavy. Pull Ups should be broken up in to 3 or less sets if possible. Modified Pull Ups are low set ring rows. Try to keep the runs at the same pace each round. Effort should be around 85% as the rest won’t fully recharge you. 

Warm Up:
Circle of Trust 

Then: 5-10 Strict Pull Ups or 10 low set ring rows

Mobility:
Pigeon :60s ea, LAX on Scaps :60s ea, Hammy Stretch :60s each

METCON- For Time (30 min Cap):

  • 800m Run
  • 40 Russian Swings (L1 45/25 RX 53/35 +70/53)
  • 15 Strict Pull Ups (+ C2B Strict)
  • **2 min Rest
  • 800m Run 
  • 35 Russian Swings
  • 10 Strict Pull Ups
  • **2 min Rest
  • 800m Run 
  • 25 Russian Swings
  • 5 Strict Pull Ups 

Accessory
1) 100-150 Banded Good Mornings
2) 100-150 Banded Push Downs 

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Compliments of CrossFit Jaakarhu

“Stop saying ‘I wish.’ Start saying ‘I will’.”