WOD 9.11.15

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Make up missed 10 RM or work on a skill.

Metcon

4 AMRAP – Dead, Doubles and Push (AMRAP – Rounds and Reps)

4 Minute AMRAP

5 Dead-lift – 185/105

15 Double Unders

5 Push-ups
then rest 8 minutes and do it again.

4 AMRAP – Dead, Doubles and Push (AMRAP – Rounds and Reps)

4 Minute AMRAP

5 Dead-lift – 185/105

15 Double Unders

5 Push-ups

Metcon (No Measure)

“World Wide WOD Loosen Up –

4 Minutes – Row 30 Seconds at a 10 Second Slower pace than your usual WOD pace, then 30 seconds at a 20 second slower pace.

Then row 1 minute at a fast pace.

Run a 400M at a pace that you think is 20 seconds slower than typical WOD pace.

Perform 100 Singles and 20 box steps.

Repeat the 4 minute row.

No measure for this wod.”

Cool Down