WOD 11.5.14

Main – CrossFit

Warm-up

Garage Games WORLD 6 (No Measure)

100M row

5 turkish get-ups

5 wall balls

200M row

4 turkish get-ups

4 wall balls

300M row

3 turkish get-ups

3 wall balls

10 PVC OHS

10 Pull-ups

10 Push-ups

Couch Stretch (30 seconds per leg)

Standing hamstring stretch (toe touch and hold for 10 seconds X 5 attempts)

Weightlifting

Back Rack Lunge (4 X 10)

Metcon

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
You can run inside if you like, just make sure it is 100M, no less. Exactly 328 Feet. (55 mats, the 6′ length, is the way to do it).

Cash Out

30 Kipping Swings –

do in groups of 10 if you can, if you are pushing for butterfly pull-ups, try hard to push the bar into the floor to elevate your eyes to the level of the bar.

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