WOD Blog

Mon, Jan 4

Happy Birthday: Kristol
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (181 days ago)

1.4.2021


Time
Warm up
6 Sec Eccentric Bulgarian Split Squat x6 Side
:90 Pigeon Stretch/Side
:90 World's Greatest Stretch
10 Tempo Squats (3s down and up)
:90 Banded Tricep Stretch/Side
20 Straight Arm Banded Lat Pull Downs

Deadlift Day

Barbell
EMOM 10 Minutes
3 Deadlift
Aggresive lift, tempo negative
Keep percentages close to 60%

CONDITIONING

Happy Birthday Kristol!

14 Minute AMRAP
-6 Deadlifts @52% of 1 RM
-9 Wallballs (20/14)

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