10/08/2015

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

200m run

10 good mornings (band, PVC, or BB)

10 toe touches

10 jumping jacks

5 inch worms w/1 push up

then 2X1:00 samson stretch each leg

Weightlifting

Rest 2:00 between sets

Tempo deadlift @5020 (As heavy as possible 8-6-4-8-6-4)

Metcon

Metcon (Time)

3X 500m row

rest 2:00 between

rest 5:00 after 3rd 500m row

then:

4X 250m row

rest 1:00 between

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

Thursday, October 8th, 2015 at 2:00 am / WOD