CrossFit WOD for Friday 12-1-2017

WOD

Nov 30, 2017

Metcon: Push Ups will be the killer here. Stop early and break into smaller sets vs. trying to pump them out unbroken. It’ll only hurt you in the end (or after a couple rounds). DL should be completed in 1-2 sets. 

Warm Up: (10 min)
400m Run/500m Row Then: 10 0f each Good Mornings, Active Spiderman, Back Squats, Samson, Strict Press, Knuckle Drags, Romanian DL, Dive Bombers 

Mobility (3 mins):
Chest Stretch :60 each side, Down Dog w/ Foot Pedal 1:00 

Strength/Skill – (15:00)
1) Deadlift Prep (lats/hips back/form)
2) Push Ups Prep
(lockout/rigid body)
2) Warm Up– 2 Rds 4 DL, 6 Push Ups

METCON- 9 Rds for Time:

  • 24/18 Push Ups
  • 8 Deadlifts (L1155/95 RX 185/115 +225/135)

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