WOD 10.13.14

Main – CrossFit

Warm-up

Garage Games WORLD 3 (No Measure)

2 Rounds NOT for time –

200M Row

100 Single Unders

40′ of each: butt kickers, frankensteins, burpee broad jump

10 push-ups

10 sit-ups

10 GHD back extensions

Weightlifting

Shoulder Press (3 Sets of 3)

Metcon (3 Rounds for reps)

30 Second AMRAP of Front Squats:

Record each round for total reps, and list loads in remarks.

Metcon

Helen – Partitioned (Time)

3 Rounds of:

400M Run

21 KBS 53/35

12 Pull-ups

1 Minute Rest

All out sprint for each round

Cash Out

Metcon (Time)

Bent Over Row Burn-Out:

Naked Bar of 45, 35 or 15 – 50 Bent Over Rows for time.

Cool Down

Stick to the areas that are the most tight, quads are likely your biggest culprit. Work them good.

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