Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

800m Run (Time)

Max Effort 800m Run

Drills

D17: Deadlift Drills (No Measure)

https://youtu.be/op9kVnSso6Q

Trainer will go through Deadlifts with class. Class will complete 10X together.

intermediate & Advance can use weight to start getting warmed up for the WOD.

WOD

Metcon (Time)

C1: N/A

C2:

5 rounds for max reps of:

1 ½ body-weight deadlifts

Ring dips

C3:

5 rounds for max reps of:

1 bodyweight deadlifts

Ring dips (bands ok)

*scale further if needed.

C4:

4 rounds for max reps of:

3/4 bodyweight deadlifts

Strict ring dips, banded

*scale further if needed.

*Grab your phones at the end and LOG your RESULTS!

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!