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WODs

Friday, October 10, 2014

By October 9, 2014No Comments

Main – CrossFit

Floor Press (1×4 @ 66% 1×3 75% 1×2@ 83% 1×1 @ 89%)
*Superset each set with 6 ring rows feet on box, add wt plate to chest, as heavy as possible for sets of 6
– scaled no wt or KB Bent rows in sets of 10 reps

Metcon (AMRAP – Rounds and Reps)

“Turn Down For What”

Every 2 min (0:00-12:00)

8 Thrusters @ 95/65

8 Bar facing burpees

From 12:00-?

Increase by 1 rep per set until failure or 20 min is reached

Jerrod Ruhl

Author Jerrod Ruhl

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