WODs

CrossFit WOD, 2017/01/31

By January 31, 2017 No Comments
Rodeo Clown

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Pendlay Row (5,5,5,5)
In 15 minutes, perform 4 sets of 5 Pendlay Rows. Increase the weight each set, take rest between sets and record your heaviest 5.

Metcon
Rodeo Clown (Time)
5 Rounds for time: 15 Min Cap

15 Burpees
15 Russian KB Swings 70/53# Rx+/ 53/35# Rx
30 Sec Hollow Hold

Scaling – no push-up burpees, KB weight, plank

Extra Work
Seated Dumbbell Press (3 x 10)
Same weight all 3 sets.
Band Pull Aparts (3 x 10)