MORNING WOD:
5 rounds:
315# deadlifts x5
20 double unders (straight through.. if you miss a DU, start over at 1)
21-15-9
tire flip/box jump (flip tire, jump in, jump out = 1 rep)
pullups
hspu
AFTERNOON WOD:
crossfit total:
back squat
shoulder press
deadlift
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deadlift/double under wod: 11 minutes
ReplyDelete21-15-9 wod: 17 minutes
CFT:
back squat: 315#
shoulder press: 170# PR
deadlift: 455# PR
total: 940#