01489

Jul 9th, 2018

Comments: 0
Category: CROSSFIT WOD

01489

1.

2 sets:

200 m run

15 good mornings

15 goblet lunges

 

2.

deadlift mobility prep (10 mins)

 

3.

Every 2 minutes for 10 minutes. (5 sets)

Set 1 – 10 deadlift @ 50%

Set 2 – 10 deadlift @ 50%

Set 3 – 5 deadlift @ 65%

Set 4 – 5 deadlift @ 75%

Set 5 – 5 deadlift @ 85%

* Add 5 – 10 lbs to your previous 1 rep max

 

4.

4 rounds for time of:

7 Power Cleans, 95/65 lbs

7 Thrusters, 95/65 lbs

7 Bar Facing Burpees

 

5.

2 sets:

10 strict pull ups

20 back extensions

(rest as needed)

 

 

 

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