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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

TUE, APR 9TH WOD

Posted: Apr 8, 2019
Categories: WOD
Comments: 0

Warm-up:
5 min double under practice
5 min handstand/walk practice

Strength/skill:

6x8 OHS w/ 3 sec negative @ 40-60%

6x8 barbell bent over row w/3 sec negative (Medium)

Conditioning

Death by Devil Press (35/25)
Minute 1: 1 Devil Press
Minute 2: 2 Devil press...,
Continue until fail to complete work in the minute

Finisher:
2 rounds:
-7 weighted pullups, immediately into 7 bodyweight pullups, immediately into max reps band-assisted pullups to failure

-Rest 3 min b/w efforts, STRICT pullups only

*Mod- can us bands at each stage, increasing band assistance each round. Goal on failure set is 7-15

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Tags: WOD

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