Friday WOD

FRIDAY CROSSFIT 01/18/19

SPORT:

A. Deadlift (6 x 5 @ 60% )
2″ deficit
rest 60 seconds between sets
lower the bar more slowly that raising it

B. 4 rounds

20 calorie row
10 pull-ups
10 box jumps, 24″/20″
20 db snatch, total

GRIND:

A1. Glute Bridge (3 x 60 seconds)
banded glute bridge

A2. Banded Pull-Through (3 x 60 seconds)

B. 4 sets at each station

:30 work
:30 rest

sandbag lunge
backwards sled pull
battle ropes