Friday, June 2, 2017

Good luck to our friend Tracy who will be competing at the CrossFit West Regionals this weekend. Lets go tiny ninja!

060217 WOD

A. Warm-up: Coach’s choice (6:00 time cap)

B. Deadlift

Warm up to starting weight, then:

50% x 8

60% x 6

70% x 4

80% x 2

85% x 2

Rest 2:00-3:00 between sets

If you do not have a 1 RM, then build to a challenging set of 2 with good form.

C. Four rounds for time:

Run 200 meters

10 deadlifts (225/155)

20 wall-balls (20/14) to 10’/9′

>>On-ramp

Four rounds for time:

Run 100 meters or row 150 meters

10 kettlebell deadlifts

15 air squats or light dumbbell thrusters