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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON, OCT 14TH WOD

Posted: Oct 13, 2019
Categories: WOD
Comments: 0

Warm-up:

3 rounds:

Run 100m

10 bb good mornings

10 bb thrusters

-Then-

1min pigeon ea side

Strength/skill:

Back Squat
4x10 @ 60%

Conditioning:

10 Rounds, for time—20 min cap:
5 Strict Pull-ups*
10 Dumbbell Movements* (50/35s)
15 abmat situps

*Dumbbell Movements:
Rd 1: DB Push Press
Rd 2: DB Burpees
Rd 3: DB Power Cleans (from floor)
Rd 4: DB Floor Press
Rd 5: DB Lunge
Rd 6: DB Front Squat
Rd 7: DB Bent Over Rows
Rd 8: alt DB Snatch (single DB, 10 total)
Rd 9: DB Deadlifts
Rd 10: DB Thrusters
*Mod- jumping pullups—no bands

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Tags: WOD

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