Thursday 12.18.14 WOD

Dynamic Effort Lower

Strength

Deadlift to a 2″ negative (In 10min build to a heavy single, no fails)
Stand on a 2″ Foam Pad

WOD

Happy 28th Birthday Jo Ward!
12-10-6-6-10-12
Deadifts (BW)
HR Push Ups
**Between each round complete 28 Dubs (x2)
**28 reps to get down and back up the ladder

Extra Credit

3×15 landmines (L+R=1)

Announcements

Sunday 12.21.14 CrossFit R5 will be closed for Masters Madness

 

By | 2016-10-20T15:19:21-04:00 December 17th, 2014|WOD|Comments Off on Thursday 12.18.14 WOD