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OUR BLOG

Thursday WOD

By Wodify Admin | In WOD | on December 6, 2017

St. Louis – CrossFit WOD

Weightlifting

Back Squat (5×4)

Build to a heavy 4 for the day.

Metcon

Metcon (Time)

5 Rounds For Time:

20 Yard Weighted Lunges 50/35

20 Yard Broad Jumps

60 Yard Shuttle(5-10-15)

OSC

Metcon (No Measure)

Complete 2 Rounds For 2-3 Sets Of The Following (2 rounds =1 set)

10-Strict leg lifts hanging from bar (Advanced=T2B)

30s-Hanging L-hold from rings (scaled=knees to chest)

10-V ups (scaled=sit ups)

Intent: transition from movement to movement within 10s. Rest 60s after each set.

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