Thanks Mayhem

Posted: 11/27/2016 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

2x :3o couch stretch each side

10yd each:

forward lunge

lateral lunge (each side)

high knees

lateral high knees

Glute activation: coaches choice

Strength

Every 3 min for 5 rounds

2 front squats 80%

WOD

For Time:

80 wall balls 20/14

60 cal row

40 wall balls 20/14

20 cal row

Accessory 

3 super sets

6 stiff leg dead lifts 60% of dead lift

10 strict toes to bar

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