Tuesday, December 5, 2017

CrossFit No Quarter – WOD

Strength does not come from physical capacity. It comes from an indomitable will.

Warm-up

Warm-up (No Measure)

5 rounds

100m row + 5 inch worms

Banded passes

10 OHS

Half front split

Partner seated straddle

3 rounds w/empty barbell

9 DL hinges

6 hang power cleans

3 S2O

Strength

Metcon (No Measure)

Object carry

3 rounds with a partner

Sled Pull

Single arm OH plate carry

Farmers walk

Front rack carry

1min BB Hold

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
RAMP UP:

12 SDLHP

9 Russian KBS

6 burpees

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