Tuesday, January 9, 2018

CrossFit No Quarter – WOD

It’s not easy, but it’s worth it. Tell that to yourself every day.

Warm-up

Warm-up (No Measure)

400m run/row

PVC Passes

10 OHS w/ pause at the bottom

10 leg swings front/back, side to side

Partner seated straddle stretch

3 rounds

5R+5L single arm DB/KB thrusters

10 scap pull ups

20 mountain climbers

Strength

Deadlift (6×3@65)

-Every 2min

-Superset with max height 3 box jumps (build up form your usual RX height)

Metcon

Metcon (Time)

30/25 cal row/bike

20 pull-ups (C2B)

10 thrusters 135/95 (185/115)

5 rope pull-ups (rope climbs)
10min CAP

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