Wed 7/9/14

St. Louis, St. Louis West – CrossFit WOD

E4MOM
5 rounds of 3 deadlifts (5×3)
followed by the following in each round
5 Renegade Rows ea arm
2 Pistols each leg

(If athlete does not have pistols, work progressions)

Deadlift (5×3 to score a 3 rep max)

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP
20 Walking Lunges
15 V-Ups
10 Hand Release Push-Ups
5 Pull-Ups