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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, JAN 8TH WOD

Posted: Jan 7, 2021
Categories: WOD
Comments: 0

Warm-up:
3 rounds w/ light dumbbells
10 bent over row
10 push press
10 front-rack lunge steps
5 Renegade rows (Push up+ Row R+Row Left=1)

Strength/skill:
5 Rounds, EMOM:
1st min: 10 shoulder to OH 
2nd min: 10 back-rack lunge steps
3rd min: 20 banded pull aparts
*Same weight for both movements. Start light, build AHAP

Conditioning:
12min AMRAP:
3 Muscle ups (bar or ring)*
6 Front Squats (155/105)
12 Slamballs (40/30)

*Muscle up mod:6 ring rows + 6 ring dips ea round

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