CrossFit Workout of the Day
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WOD 10.10.19

Strength:

Hang squat snatch, (below the knee), 2-2-2-2-2-2-2

WOD:

10^1 ladder for time:

Deadlifts, 225/155lbs

Bar facing burpees

Post loads and times to beyond the whiteboard.

WOD 10.08.19

Speed:

Amrap in 12 minutes:

20y Sled pushes high handle, 220/150lbs, (teams of no more than 5)

WOD:

50-40-30-20-10 reps for time:

Wallballs, 20/14lbs

Abmat sit-ups

Post sled trips and times to beyond the whiteboard.

WOD 09.18.19

Strength:

Shoulder press, 5-5-5-5-5

WOD:

In 12 minutes:

Run 600m

In the time remaining perform as many rounds as possible:

5 dB push press, 50/35l s

7 pull-ups

9 box jumps, 30/24 inches

Post loads and rounds to beyond the whiteboard.