WOD 5.6.14

Main – CrossFit

Warm-up

Day 5 (No Measure)

Rowing
Couch stretch
Pass throughs
Add some jumps, pulls, swings and more!

Weightlifting

Deadlift (4 X 12-15 over under grip, flash hands at bottom)

the reference to FLASHING the hands, means do NOT bounce off the floor. By taking a 1/2 second on the floor to lift, you will stop all bouncing. Flashing means to let go of the bar with your fingers at the bottom, then re-grip and go. So do not REST at the bottom.

Metcon

Tabata More (32 Rounds for reps)

Tabata:
KBS – 1.5/1.0 pood
Double-unders
Sit-ups
Box Jumps 24/20
RX + = 2 pood, Toes To Bar instead of sit-ups

You only have TEN seconds to move between movements today. Record all 32 rounds of work.

Divide Singles by three, round up.

Cool Down

Foam Roll everything! Take care of yourself, this is only Tuesday!

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