Delay

Posted: 09/06/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

Run 400m

2 rounds

10 contra lateral dead bugs

10 spiderman lunges

5 plate counter balance squats

10 lateral lunges

Strength 

Back squat (every 2 min)

5×50/3×60/3×70/3×80%

1×90/1×95/3×85/3×85%

WOD

Run 800m

-Then-

2 Rounds

25′ OH walking lunge 95/65

16 CTB pull-ups

-Then-

Run 800m

Extra 

3×6 weighted pull-ups

or

3×6 (4 count negative chin-ups)

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