02/02/2016

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 cal row

10 banded good mornings

10 toe touches

1 light TGU each arm

20m single arm OH KB carry each arm

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Shoulder Press (As heavy as possible 8-8-6-6)

A2: Weighted ring rows (body parallel to floor) (As heavy as possible 8-8-6-6)

Metcon

Metcon (Time)

25 dips

30 pull-ups

50 cal row/Ad

35 S2OH

40m HS walk or 10 wall walks

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

Tuesday, February 2nd, 2016 at 3:00 am / WOD