10.19.16 CrossFit Workout WOD Thornton Northglenn CO

By 10/18/2016 wod

Warm-up

3 Rounds-

10m Duck Walk

10m Inch Worm+ pushup

10m Burpee Broad Jump

10m Twisting Lunges

Skill Work *Today’s focus is on pulling strength/ back activation

4 Rounds- On a 15 Minute Clock…

10 Strict Pull-ups

10 Bent over barbell rows (Moderate weight)

B.  “Open WOD 16.4”

13 Minute AMRAP

55 Deadlifts (225/155)

55 Wallballs (20/14)

55 Calorie Row

55 Handstand push-ups

 

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