WOD
Saturday 08.04.2018
POSTED ON August 3, 2018
Saturday | 08.04.2018
Warm Up:
10 groiners
10 empty bar good mornings
10 calf raises
x3
10 empty bar deadlifts
20 alternating dead bugs
50ft walk on toes forward
x3
Work up to moderate 3 rep deadlift
Metcon:
“CrossFit 2016 Masters 40-44 California Club”
Level 1 (RX)
8 deadlifts 365/255
40 GHD sit ups (no GHD make it weighted sit up 25/15)
80 double unders
4 rope climbs
80 wall balls 20/14
4 rope climbs
80 double unders
40 GHD sit ups (no GHD make it weighted sit ups 25/15)
8 deadlifts 365/255
For time
Level 2 (Intermediate)
8 deadlifts 315/225
40 sit ups
80 double unders
2 rope climbs
80 wall balls 20/14
2 rope climbs
80 double unders
40 sit ups
8 deadlifts 315/225
For time
Level 3 (Beginner)
8 deadlifts 205/145
40 sit ups
100 single unders
8 haninging hip taps or :60 accumulate dead hang
80 wall balls 14/10 to 9ft/8ft target
8 hanging hip taps or :60 accumulate dead hang
80 double unders
40 sit ups
8 deadlifts 205/145
For time
Cool Down:
2 rounds for quality
:90 dragon L/R
2min seated straddle
:90 pigeon L/R
