Wednesday, August 9, 2017

CrossFit No Quarter – WOD

Small daily improvements are the key to staggering long-term results.

Warm-up

Warm-up (No Measure)

Run 400m/ row 500

PVC passes

10 High hang power snatches

10 Hang power snatches

10 OHS

Sampson stretch

Partner seated straddle

2 rounds

5 inch worms

10 mountain climbers

10 ring rows

Skill

Warm-up (No Measure)

Accumulate 3 min

1) Hanging L-sit

2) Hanging knee raise hold

3) Plank
Every drop = 3 burpees

Metcon

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
20min CAP

RAMP UP:

SDLHP

Burpees

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