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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED, MAR 27TH WOD

Posted: Mar 26, 2019
Categories: WOD
Comments: 0

Warm-up:
2 rounds:
20 light KB SDHP
10 DB row ea arm (medium)
1 wall walk
samson stretch 1 length

Strength/skill:
4 x 8 ea leg bulgarian split squat w/3 sec negative (lowering down)- holding light/medium DBs
-Rest 2 min-
8x8 barbell strict press w/3 sec negative (lowering down) @ 40-60%

Conditioning
For time, w/ a 12 Min cap:
40/30 cal bike
8 DB squat clean step up (Two DBs 50/35, 20”. Masters 50+: 35/25, 20”)
3 rope climbs
6 DB squat clean step ups
2 rope climbs
4 DB squat clean step ups
1 rope climb
100 double unders
*Squat clean- DBs must touch floor between reps

Print
Tags: WOD

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