CrossFit WOD for Tuesday 10-10-2017

WOD

Oct 9, 2017

Strength/Skill: Done afer WOD, rest as needed up to 60s between movements. Metcon: High output with just enough recovery. 

Warm Up:

10 min Dynamic including 2×5 Strict Pull Ups or 2×10 Ring Rows

Mobility:
Softball/LAX in Glutes/Hammies x 60s each + 2 mins Athlete’s Choice

METCON- 8 RFT:

  • 250m Row 
  • 2:00 Rest 

Strength/Skill-3-4 Rounds
1) DB Rev. Lunge x8
2) KB 1-Arm Row x8 each
3) Banded Ab Pull Down x16
4) Banded Pull Ups x10

“With ordinary talent and extraordinary perserverance, all things are attainable.” – Thomas Fowell Buxton