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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

TUE, JAN 8TH WOD

Posted: Jan 7, 2019
Categories: WOD
Comments: 0

Warm-up

5 min jump rope practice

-Then- 2 rounds:

10 light DB fly (lying on bench)

15 light DB bench press

10 lunge steps w/ DBs

Strength/Skill

16 min EMOM: (4 Rounds)
Minute 1: 50′ Front Rack Double KB Walking Lunge (1.5/1)
Minute 2: 9-12 ring dips

Minute 3: 50 Double Unders (or 45sec of attempts)
Minute 4: 30 light banded pull aparts

Conditioning:

7min AMRAP:

3 Deadlifts (135/95)

3 hang power cleans (135/95)

3 push jerk (135/95)

6 Deadlift, 6 HPC, 6 push jerk

9, 9, 9….

Increase by 3 each round

*Scaled: (95/65)

Finisher:

Tabata pushups (banded if possible)

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Tags: WOD

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