Polar Throwdown Women’s Wod 1

 

CrossFit WOD

Deadlift 3-3-3

2RFT 2 Person Team
50 Cal Bike
50 Pull-ups

Switch Partner every 250/200M Row

* Scale to jumping pull-ups with head 6” below bar. 15 Minute Cap. Scale reps down to 35.

Mobility:
Frog
Tricep Mash


BodyFit

3x
5-10 Pull-ups or Banded Pull-up or Ring Rows

Tabata
Row
Burpee
Wall Ball
Kettlebell Sumo Deadlift High Pull
Dumbbell Push Press

8×20 seconds of 10 seconds of rest per movement, 1 minute rest between movements.