Friday, June 13, 2014
061314 WOD
A. In 6:00
3:00 – row @ 20 strokes / minute with damper at 7/6
3:00 – left plank (1:00); front plank (1:00); right plank (1:00) (rotate without dropping)
B. Deadlift – linear week 1
3 x 5 @ 50-60% of 1RM/EST 1RM
Subset working sets with cobras
C. Three rounds for time: *
10 strict pull-ups
10 v-ups
10 OHS (135/95)
* Metcon programmed by Outlaw CrossFit
>> On-Ramp
Three rounds for time:
10 ring rows / supine rows
10 v-ups / weighted sit-ups
10 OHS AHAP