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WOD 092617: Hammering Down On That Mid-line


CrossFit: Skill Strength: Super Set Strength A) RDL 5 @60% 5@70% 3×5@70% (Percentages Based off of Front Squat) B) DB Bent Over Rows 5×10 Each Arm (AHAP while focusing on form) Conditioning: 5 Minute AMRAP 35 Wallballs (20/14) 9 DeadLifts (225/155) 9 Burpees 2 Minute Rest 5 Minute AMRAP 25 Wallballs 6 DeadLifts (275/185) 6

CrossFit:
Skill Strength:
Super Set Strength
A) RDL
5 @60%
5@70%
3×5@70%

(Percentages Based off of Front Squat)

B) DB Bent Over Rows
5×10 Each Arm
(AHAP while focusing on form)

Conditioning:
5 Minute AMRAP
35 Wallballs (20/14)
9 DeadLifts (225/155)
9 Burpees
2 Minute Rest
5 Minute AMRAP
25 Wallballs
6 DeadLifts (275/185)
6 Burpees

RX+:
Perform the Deadlifts and Wallballs Unbroken

BootCamp:
WOD 1:
20 Minute Alt EMOM
1) 10 T2B (20 V-Ups)
2) 15 Pike Pushups
3) 30 Double Unders (90S, 15 SSD)
4) 10/10 Alt Banded Pistols

WOD 2:
10 Minute AMRAP
250m Run
10 Med Ball Cleans (20/14)
10 Cal Row

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