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WODs

Friday, October 23, 2015

By October 22, 2015No Comments

CrossFit Lynchburg – CrossFit

Banded Deadlift (12 Min EMOM, )

**Use 65% of 4RM**

Deadlift (Every 2 Min for 6 min:)

*Set 1 – 6 reps @ 65%

*Set 2 – 6 reps @ 75%

*Set 3 – 6 reps @ 80%

Back Squat (10 Min to a heavy single)

** Work quickly, do 1 rep every minute and a half or so. Does not have to be your heaviest squat ever, just work as heavy as you can in the 10 min**

Metcon (Time)

For Time:

400m Weighted Walking Lunge

(use sand bag, or med ball or KB)

Motivation for the day…

Jerrod Ruhl

Author Jerrod Ruhl

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