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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, JAN 4TH WOD

Posted: Jan 3, 2019
Categories: WOD
Comments: 0

Warm-up

3 rounds:

20 banded pull aparts

10 ring rows with 3 sec pause at top

10 V-ups

1 wall walk

Strength/Skill

16 min AMRAP

-skill work, work for quality not quantity

1 rope climb (legless if possible)
25’ handstand walk

14 alternating pistols

*Mods: -5 knees raises hanging from rope, -accumulate 1min handstand hold, -box/banded sit pistols

Conditioning:

4min AMRAP x 3

100ft single DB overhead lunge (50/35)

15 single DB hang squat clean + Jerk (50/35)

Max reps chest to bar pullups in time remaining

-Rest 2 min after each round-

Score= # of C2B

*may switch arms at any time

*Scaled: 35/25 DB, jumping C2B

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Tags: WOD

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