WOD 4.21.14

WOD 4.21.14
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Front Squat (20 min to fin 1RM Front Squat)
Metcon (Time)
Partner WOD for Time and Reps
Accumulate 3,000m Rowing
AND….
AMRAP
10 Thrusters 95/65
10 Lateral Barbell hops
10 Ab-mat Sit ups
***Both partners must be working at the same time, 1 Row and 1 AMRAP, switch as needed.  Score is Time and Reps in that time.
NOTES:

#275 on front squat…missed 295
Finished off with a 1×5 of #225

WOD: finished in 12:33 with 170 reps w/ John Welborne

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s