Thursday – 151217

SWOD

15 min to work up to a heavy 3 rep Deadlift
Note: Increase 5 lbs from last heavy 3 rep Deadlift if your set was below 250 lbs, and 10 lbs if it was above 250 lbs. Compare to 151120.

WOD

5 min AMRAP of:
2 Deadlift (225/155)
2 Bar Facing Burpees
4 Deadlift (225/155)
4 Bar Facing Burpees
6 Deadlift (225/155)
6 Bar Facing Burpees
…etc. continue to add 2 reps to each round until time expires.
***rest 3 min***
5 min AMRAP of:
2 Snatch (135/95)
2 Box Jump Overs (30″/24″)
4 Snatch (135/95)
4 Box Jump Overs (30″/24″)
6 Snatch (135/95)
6 Box Jump Overs (30″/24″)
…etc. continue to add 2 reps to each round until time expires.
(westmetrocrossfit)12345693_1645648219042370_1100645980_n
6am class starting the day off right with some pre-WOD mobility!
Recent Posts

Leave a Comment