WOD

Friday November 9, 2018

Ryan Fulwider | wod | November 8, 2018| 0 Comments

CrossFit

Strength:

Back Squat:
5 reps @ 55%
3 reps @ 65%
1 rep @ 75%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.

Followed by:

AMRAP 10
10 DB Push Presses 50/35
50ft DB Front Rack Walk
10 Pull-Ups

RX+: Overhead Walk, Chest to Bar

Phoenix Fit

Conditioning:

Every 2 minutes, for 30 minutes:
Station 1 – 400/300 Meter Row
Station 2 – 30 Box Dips
Station 3 – 20/15 Calories Assault Bike
Station 4 – 15 Hanging Leg Raises
Station 5 – 10 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)