Wednesday = Deadlift Day!

March 9, 2016

Thanks to everyone who joined me for my birthday WOD today! Although I don't know if anyone had as much fun as me :/ haha. We've got some deadlifts, wall balls, push-ups, and running in store for you tomorrow, and then the release of 16.3 on Thursday night!

 

Here is your Wednesday WOD...

 

Wednesday March 9, 2016

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

WARM UP:

200m Run or Row

10 Air Thrusters

10 WTF

1 Length RDL’s

1 Length Quad Pulls and Fig. 4

 

STRENGTH:

Single Leg Deadlifts - 3 sets of 8 on each leg ~35-40% 1RM Deadlift

 

WOD:

 

21-15-9-6-3

Deadlifts 155/225

Wall Balls 14/20

HSPU

**200m Run after each round

 

Yoga (6:30pm)

 

On-ramp (7:30pm)

 

 

 

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