Cary CrossFit Competitors WOD 12.4.13

By Posted in - Advanced WODs on December 3rd, 2013 0 Comments

Skills:
Handstand; Max Handstand Hold

Strength:
Clean – 10×2 Daily Max on 1:45 Interval

Sumo Deadlift 6×4 @ last 3 sets heavy
Weighted Wide Grip Pull-up 4×8

WOD (15′ Time Cap)
AMRAP:
5 Deadlift @ 80/50kg
10 Box Jumps
15 Deload Push-ups

Auxillary:
GHR 3×10
each set followed by 15 Hollow Rock

Comments are closed.