Friday WOD

Nov 13th, 2015

Comments: 0
Category: WODS

Friday WOD


Guns Out CrossFit – CrossFit

Warmup (No Measure)

200 M Row

2 Rounds

10 KBS 50/35 (russian)

10 Hang Power Snatch (bar)

10 Strict Press (bar)

Mobility (No Measure)

20 Good Mornings (bar)

Banded Hamstring

Cobra to Childs Pose x 5 (10 sec hold each)

PVC Pass Throughs x 20

Metcon (Weight)

15 Min EMOM

Min 1-5

5 Shoulder to Overhead (135/95)

25 DU’s

Min 5-10

6 Shoulder to Overhead (135/95)

20 DU’s

Min 10-15

7 Shoulder to Overhead

15 DU’s

*Shoulder to overhead wil begin from the ground

*Double for Single Unders
S1 115/75

S2 95/65

S3 75/55

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