WOD 5.9.14

Main – CrossFit

Warm-up

Coaches Choice

Weightlifting

Weighted Pull-ups (Weighted Pull-ups 3 sets AMRAP)

Record the total of all 3 sets

Weighted strict pullup AMRAP at 50% of 1 Rep Max- x3 sets. Rest 3min between sets (Bent over rows if you don’t have strict pull-ups – pick a heavy weight and AMRAP). Each Set is until you fall off the bar. So perhaps 5-8 reps per set.

Metcon

Carry The Farm (AMRAP – Rounds and Reps)

30 Minute AMRAP
200m Farmers carry 1.5 pood/1.0 pood (only one)
12 Sit-ups
12 Wall-balls (20#/14#)
12 Walking lunges with kettlebell
100M Row
RX + does 2 pood/1.5 pood and toes to bar

Cool Down

Hit it all, don’t be shy, roll around and groan in pain for a bit.

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