CrossFit WOD for Thursday 10-5-2017

WOD

Oct 4, 2017

Metcon: Keep the pace consistent. Work on DUs if you don’t have them. This is almost like a big practice session for DUs if you don’t have them. Oh, and it’s NOT FOR TIME.

Warm Up:
3 Rds: 100m Run , 30 Singles or DUs, 20s Plank, 10 Gorilla Squats, 5 Negative Pull Ups

Mobility:
Foam Roll x 10 passes IT, Quads, Lats, Calves

METCON- Complete w/ a Partner:

  • 400 DUs (L1-DU ATTEMPTS)
  • 300 Walking Lunges (BW)
  • 200 Abmats
  • 100cal Row
  • **30 min Cap-split as desired

Accessory- Accumulate:
1) 50-75 push ups 
2) 30 Negative Pull Ups 
3) 50 Hollow Rocks 

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