WOD 9.11.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Make up any 10 RM missed this week, or work on a skill baby!

Metcon

Competing? Do the WWW workout below.

4 AMRAP – Deads, Doubles and Push (AMRAP – Rounds and Reps)

5 Dead-lift – 185/105

15 Double Unders

5 Push-ups
4 minute AMRAP – REST 8 minutes then do it again.

4 AMRAP – Deads, Doubles and Push (AMRAP – Rounds and Reps)

5 Dead-lift – 185/105

15 Double Unders

5 Push-ups

Metcon (No Measure)

World Wide WOD Loosen Up –

4 Minutes – Row 30 Seconds at a 10 Second Slower pace than your usual WOD pace, then 30 seconds at a 20 second slower pace.

Then row 1 minute at a fast pace.

Run a 400M at a pace that you think is 20 seconds slower than typical WOD pace.

Perform 100 Singles and 20 box steps.

Repeat the 4 minute row.

No measure for this wod.

Cool Down

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