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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

TUE, APR 16TH WOD

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

Warm-up:

3 rounds:
Row 10 cal
10 KB swings (med)
10 KB goblet squats
10 KB push press ea arm

Strength/skill:

8x8 barbell strict press w/3 sec negative@ 40-60%
-Rest 2 min-
8 x 8 sumo deadlift @ 50%

Conditioning

On 15min clock:
w/ a partner 6 rounds each:
8 slam balls (40/30)
1 rope climb
*alt rounds w/ partner
*In time remaining- max cal row, alternate as needed (share rower)
*Mod rope climbs: 5 hanging (From rope)knee raises
-Score is #cal rowed

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Tags: WOD

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