wod

12.19.16 CrossFit Workout WOD Centennial Lone Tree CO

By 12/18/2016 No Comments

Happy Birthday, Konrad!

Warm-up-

10 Minute EMOM-

Odds- 20 Double or Single Unders+ Hollow Hold

Evens- 20 Abmat sit-ups+ Squat Holds

A. 16 Minute EMOM-

Odds- 3 Deadlifts

Evens- 5 Pull-ups OR 3 Muscle-ups

*The First 3 sets of deadlifts should be warm-up sets, add weight between rounds.

**Use this time to work on strict or kipping pull-ups, whichever you feel you need the most work on

B. 12 Minute Up Ladder

2 Overhead Squats (95/65)

30 Double Unders

4 Overhead Squats (95/65)

30 Double Unders

6 Overhead Squats (95/65)

Continue to add 2 reps to the OHS until 12 minutes is up

Shean

About Shean

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