Friday 4.14.17

 

CrossFit WOD

Every 3 Minutes for 15 Minutes:
5 Deadlift @ 70-80% /Moderately heavy + Max Effort Pull-up

5x
30 sec Bike
30 sec Toes-2-Bar
30 sec Slamball
90 Rest

Post total reps.

3-4x
8-12 Russian leg curl w/Partner
8-12 Lateral Dumbbell Raise
Max Effort Hanging leg/knee raise

Mobility:
Pigeon
Frog
Lizard
Childs Pose

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SWEAT

EMOM: 5x
10: Barbell Deadlifts

*1 min Rest*

EMOM: 5x
Heavy Russian Swings

*1 min Rest*

EMOM: 5x
10: Goblet Squats (2 sec pause at the bottom)

100: Wall Balls for Time
100: Sit-ups for Time