Skip to main content
WODs

Playground Gym – Broward CrossFit in Davie, Plantation, Weston

By 10/27/2015No Comments

Wednesday 10-28-15

Warm Up

Coaches Choice

Mobility

Hip

Midline

5 Rounds

30 seconds on / 30 seconds off Hollow Rocks

Strength

3″ Deficit Deadlifts – on 45 plates

5 x 1 Rep @80% – same weight across the board

Strength

Weighted Pull Ups 5 x 3 Reps – use dumbbells between legs

*use bands if necessary

Met Con

8 Min AMRAP

100 Meter Farmers Carry w/ bumper plates – P 45/35, A 35/25, H 25/15

300 Meter Row – P & A 300M, H 200M

*Farmers Carry to 50M mark and back

*Don’t drop bumper plates they will roll

Recovery (Optional)

800 Meter Run @ Moderate Pace

Steven