11-28-17 WOD

 

Warm-up (No Measure)

cossack, windmill, forearm stretch, hollow/arch raises

Dynamic: 3 rounds:

60′ (30′ turn around) farmer carry, 60′ use rig as monkey bars

Group: loading the post chain on the KBS back swing

CrossFit

Metcon (No Measure)

20 second hang from bar

max strict pull-ups (scale deep ring row or feet elevated ring row)

3 negative pull-ups

10 Pendlay rows 75/55 (+ 95/65)

x3

 

Scaled

scale pull-up w/ deep/feet elevated ring rows

Metcon (Time)

For time:

50 KBS 53/35

400m run

30 toes to bar

20 thrusters 95/65

 

Scaled

KBS 35/25/Russian KBS

knees to midline

thrusters 75/55

Metcon (No Measure)

90 seconds/side pigeon stretch

 

Bootcamp

Metcon (No Measure)

EMOM 12:

1- 6 DB thruster 35/20

2- 10 stone to shoulder 20/14

Metcon (Time)

For time:

100 ring rows

*EMOM* 3 burpees

Metcon (No Measure)

100 banded PVC lat pull-downs