Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:05 Rest x 12
Squat to Stand
Walk Plank
Banded Good Morning
Scap Pull Up
Deadlift (No Measure)
Every 1:45 x 8 [Alternating]
Odd :- 8 Deadlifts [Building]
12 Band Pull Throughs
0:20 Hollow Hold
Even:- 4-6 Strict Pull Ups
Double Under Practice upto 1:00
Build to working weight for WOD
WOD (Time)
For Time
600m Run
21 Pull Ups
9 Deadlifts
400m Run
15 Pull Ups
15 Deadlifts
200m Run
9 Pull Ups
21 Deadlifts
Weight for WOD should be something you can achieve in 1-2 Sets
RX+ = 155/225lbs
Pull Ups – Chest To Bar – BMU