wod

3/6/2015

By March 6, 2015 No Comments

PreWOD

Met Con
3/6/2015

dynamic warm up

Week 1: 10×5 @55%
Friday I. Strength: Front Squat
II. WORK CAPACITY: 
200 Burpee Ring Rows (NOT TIMED!!! Push yourself but focus on perfect form)
III. Durability: 3x hang on Pullup bar for 20 seconds, open up shoulder pocket and extend spine.

Our Partners

  • crossfitjournal
  • advocate
  • tough