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WOD 20170410

9
Apr

WOD 20170410

CrossFit

Strength
Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 minutes between sets.

Metcon

400 Meter Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (55/35)

3RFT


Base Camp

Strength & Abs
E2MOM 24 Min (3 sets):
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Air Squats x 20 reps @ 2011
Station 3 – 20 Sit Ups
Station 4 – Side Plank x 40 seconds each side

Metcon

400 Meter Run

1o0 single unders
20 Alternating Reverse Lunges with Kettlebells

3RFT

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