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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED, MAR 6TH WOD

Posted: Mar 5, 2019
Categories: WOD
Comments: 0

Warm-up

Row 20 cal

Bike 20 cal

20 ring rows

20 puhsups

Samson stretch down + back

Strength/Skill

4 rounds, 1 min work, 30sec rest b/w stations

1: Max reps alt pistols

2: Max reps heavybag/stone to shoulder

3: max rope climbs

 

Conditioning

w/ a partner for time:

12-9-6 of:

Row (cal)

Pull ups

Then… 12-9-6 of:

Bar-facing burpees

Thrusters (115/75)

Then… 12-9-6 of:

Bike (cal)
front squats (115/75)

*Partner A does 12 cal row and 12 pullups while partner rest, then partner B does 12,12 then A back to 9,9…

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Tags: WOD

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