WOD – 11-18-13 Monday

November 17, 2013 jkwuest 4 comments

15 minutes to establish 1RM Deadlift

 

WOD

3 Rounds

12 Ring Dips

6 Back Squat @75%

3 Rope Climbs

 

Cool down with some stretching, take advantage of the time and the resources in the gym. Use a foam roller and some resistance bands and stretch those muscles out.

 

 

No more, “I’m too tired.” Or, “My arms hurt too much.” Just put in 100%, no one cares what your score is, just that you gave it your all!

No-excuses-fitness-crossfit

4 Comments on “WOD – 11-18-13 Monday

  1. Clean n jerk complex
    1 power clean + 1 hang power clean + 1 jerk
    3-3-2-2-1-1
    (115, 125, 135, 155, 175, 195)

    Hang power snatch 6×6
    1 @115, 2 @105, 3 @95

    3x600m run
    1:57, 1:55, 1:55
    3x600m row
    2:09, 2:17, 2:11

    WOD – 6:40 RX (185# BS)

    ME Thusters @ 115 -> 11
    ME HSPU -> 21

    10 minutes handstand skill practice

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