Call Us: (918) 706-5581

MONDAY CrossFit WOD 1.23.17

22
Jan

MONDAY CrossFit WOD 1.23.17

PULL UP PRO
W4D1

3 x 20 Banded Pull Ups

WARM UP
Snatch Progression

STRENGTH
Squat Snatch
4 @ 60%
4 @ 70%
4 @ 75%
4 x 2 @ 80%

WOD
Open WOD 15.3
14 Min AMRAP
7 Muscle Ups
50 Wall Ball 20/14#
100 Dubz

*Wall Balls to a 10′ Target

L2
10 C2B Pull Ups + 10 Ring Dips

L3

10 Pull Ups + 10 Dips
200 Singles

 

Leave a Reply