WODs

CrossFit

By 12/19/2014 No Comments

:startwod:

No down time today.   Get in on time – get the warm up in – get to work.

20 Mins to find a 1 Rep Max Deadlift – be sure you do a proper warm up starting off with just an empty barbell and working up.

Remember everyone if you just aint feeling it dont push it – Its not worth an injury.

After you hit the Strength Session take a few minutes to prep for the Conditioning Session

 

Friday 12-19-14

Strength Session 

Deadlift – 20 mins to max out

Conditioning Session 

For time – 20 Min Cap!

7 Rounds

7 Thrustrers 95/65

7 Burpees

7 Pull Ups

:endwod:

rig

Steven

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