131114 Thursday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes w/ 5-10:
Back Squat,
KB Windmill,
Hip Extension (hold weight as able),
Pull-up (Strict Rnd 1),
Mobility.

Strength/Skill Development

A1. : Sumo Deadlift (TnG x 5, 5, 5, 5)

A2. : Handstand Push-ups (AMRAP-1 x 3)

A2: 1-arm DB Press (@21×1; 6-8 x 3)

WOD

Metcon (3 Rounds for time)

Complete 3 sets of:
At the top of every 4 minutes:
7 Back Squats (Start @ 50% best SDL x 6. Add 5-10lbs/round as desired)
400m Run

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