WOD

Monday 12-3-18

CrossFit Reaction – CrossFit

Warm-up

General Warm-up 2 (No Measure)

i. Focused mobility 3-5 mins

ii. 3 sets:

– 7 KB Deadlifts

– 7 Ring Rows w/ :02 pause at top

– 20s Passive Hang from bar or rings

iii. 2 min bike/run/row @ 70%

Strength

A: Metcon (Weight)

A1 5×15 Russian KB Swings

A2 5×12 Single Arm Standing DB Press

Rest 20 secs between A1 and A2

Rest 2 minutes between each set

Rx+=Strict HSPU 5-8 Reps on all sets

Conditioning

B.: Metcon (Time)

3 Rounds

15 Power Cleans

15 TTB

15 Deadlifts

Rx=135/95

Rx+=155/105

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