0570

Dec 4th, 2014

Comments: 0
Category: CROSSFIT WOD

0570

WARM UP:
200 M RUN
15 WALL BALLS
15 back extensions
2 ROUNDS

MOBILITY:
HIP/GLUTE

SKILLS:
EMOM 6 MINUTES
RX’D: 2 MUSCLE UPS
SCALED: 2 STRICT PULL UPS/ 2 RING DIPS

STRENGTH:
BOX SQUAT @ 50% 6X3 (BANDS/CHAINS) 30 SEC REST
BULGARIAN SPLIT JUMPS (L/R) 3X5

WOD: RX’D
5 rounds for time of:
9 Hang Squat Cleans, 155/115
3 Rope Climb (legless)s, 15 ft

SCALED:
5 ROUNDS FOR TIME
5 HANG POWER CLEANS + FRONT SQUATS 95/65
5 PULL UPS

CONDITIONING:
SUICIDE X 2 FOR TIME.

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