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OUR BLOG

Thursday WOD

By Wodify Admin | In WOD | on May 17, 2017

St. Louis – CrossFit WOD

Metcon

Metcon (Time)

6 Rounds For Time:

6-Alternating front rack lunges 135/95

8 HR push ups

16 Box Jumps 24/20

RX+ 165/115 & 30/24…You must RX+ BOTH in order for it to be “RX+”
Note: (No rebounding. A jump down is allowed but no springing immediately back up.)

Weightlifting

Sumo Deadlift

OSC

GHD Iso Holds (3x:30)

Get into the GHD machine like you would to perform ghd sit-ups. Lay back and activate your midline, hollow out and hold for :30.
May add weight if you can complete 3 rounds of body weight unbroken.

GHD Back Extensions (3×15)

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