Friday’s WOD

WODS

BootCamp WOD:

Mary 20 Minute AMRAP:

5 Handstand Push Ups

10 One legged squats, alternating

15 Pull-ups

CrossFit WOD #130804:

Warm-up:

800 M Run

Skill:

Deadlift

Strength/Deadlift:

7-7-7-7-7-7-7

 

 

Advance WOD #130413:

BBG

15 minutes to establish a 1RM Snatch.

*Notes: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load, then make 3-5 maximal attempts.

Strength

15 minutes to establish a 1RM Deadlift.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU

*Notes: Regionals standard HSPU (36″ wide, by 24″ deep box for hand placement).

 

 

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