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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON, DEC 16TH WOD

Posted: Dec 15, 2019
Categories: WOD
Comments: 0

Warm-up:

½ tabata each:
jumping jacks
Medball kang squats
Sprawls
Hollow rocks

Strength/skill:

B) Back Squat:
Set 1: 6 reps @ 59%
Set 2: 4 reps @ 64%
Set 3: 2 reps @ 69%

--Rest 3 min--

Set 4: 6 @ 64%
Set 5: 4 @ 69%
Set 6: 2 @ 74%

--Rest 3 min—

Set 7: 6 @ 69%
Set 8: 4 @ 74%
Set 9: 2 @ 79%
Conditioning:
For Time:
60 DU, 30 Burpees
60 DU, 30 Wallballs (20/14)
60 DU, 30 KBS (1.5/1)
60 DU, 30 Wallballs (20/14)
60 DU, 30 Burpees
*20min cap. *DU mod: 120 singles ea round

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Tags: WOD

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