CrossFit WOD for Tuesday 11-14-2017

WOD

Nov 13, 2017

Strength/Skill: As accessory work after the metcon. Metcon: Make sure to work on pacing for this WOD. Effort should stay around 70-80%. Don’t let those KBS get in your head. 

Warm Up:
Circle of Trust

Mobility:
Banded Shoulder/Lat, Couch Stretch, Calf Stretch

METCON- Complete:

  • 100 DUs (L1 Attempts or 2x singles)
  • 100 Walking Lunges
  • 100 Abmats
  • 100 KBS (L1 45/25 RX 53/35)
  • 100 Shoulder Taps
  • 100 DUs

Accessory
1) 2:00 Glute March, accumulated
2) Banded or Strict Pull/Chin Ups 3×4-10
3) 100m Single Arm Farmer Carry AHA

“If you fall, I’ll catch you.” – Ground