Daily WOD for Friday 2-9-2018

WOD

Feb 8, 2018

 

Metcon: Deadlift weights should be able to be done in 1 set.  

Warm Up:
400m Run Then 10 of each, 2 Rds: Cherry Pickers, Iron Crosses, Ring Rows, Gorilla Squats, Scorpions, Banded Pull Aparts, Pass Thrus, Scap Pull Ups, Burpees, Lunges  

Mobility:
1:00 Child’s Pose – 2:00 Figure 4 Stretch, each – 1:00 Inch Worms 

Skill:
1) Pull Ups – Kipping
2) Deadlifts – Form/Work up to Metcon Weight 

Metcon – 5 Rds on the 4:00:

  • 12 Pull Ups
  • 16 Deadlifts (L1 115/75 RX 135/95)
  • 200m Run 

 

“You don’t find willpower, you create it.”