WOD…July 22nd…Lift Something!

By July 21, 2013 wod No Comments

CrossFit Kids

General W/U

Specific W/U – 5 minutes of banded shoulder mobility followed by 3 rounds of the following with a bar:

5 –  Stiff Leg DL (3 sec. down/up)

5 – Standard DL (3 sec. down/up)

5 – FS (3 sec. down – 3 sec. hold at the bottom – explode up)

WOD

DL – 5,5,5,5,5 – W/U -5@50%, 5@ 60% and then your 5 working sets progressing ~5% per lift up to 85-90% of 1RM

FS –  5,5,5,5,5 – W/U -5@50%, 5@ 60% and then your 5 working sets progressing ~5% per lift up to 85-90% of 1RM

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