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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED, DEC 18TH WOD

Posted: Dec 17, 2019
Categories: WOD
Comments: 0

Warm-up:

3 rounds:
12 cal bike
9 pushups
6 ring rows
3 strict T2b

Strength/skill:

A) 3 sets for quality:
20 sec barbell OH hold (light)
20 sec dead hang from bar
20 sec hip extension hold (no weight)
B) 3 giant sets:
300ft OH KB carry (AHAP, chagne arms halfway)
10 body rows
50 banded pull aparts
-rest 1 min b/w sets

Conditioning:
3 RFT:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar
*15min cap

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Tags: WOD

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