WOD Blog

Wed, Aug 21 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1981 days ago)

Pay the Man


(Time)
WARMUP:
Foam Roll
200M Jog
D-Worlds Greatest Stretch
D/B Side lunge
D-Magic Mikes
30 Sec squat hold on Rig
2RDS
30 Sec Hand Stand Holds

STRENGTH/SKILL:
Barbell warmup for cleans

WOD
“Pay the Man”
5 Squat Cleans to Overheads (95/65)
15 Pull Ups
4 Squat Cleans to Overheads (95/65)
12 Pull Ups
3 Squat Cleans to Overheads (95/65)
9 Pull Ups
2 Squat Cleans to Overheads (95/65)
6 Pull Ups
1 Squat Cleans to Overheads (95/65)
3 Pull Ups

POST:
Challenge - 50 burpess
Abs - 30 med ball v-up pass sit ups (med ball to feet and back to hands)
Mobility - wall stretch, quad stretch




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)