Deadlifts, then DU/GHD/Lunge/Slam

May 9, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 pvc passes

10 pvc OHS

5 strict pull ups

10 hollow rocks

20 band pull aparts

5 strict pull ups

2 rounds:

10 kb sumo deadlift high pull (moderate)

30 sec double unders

15 v-ups

Deadlift (Build to a Heavy Triple)

15 minutes

Metcon (Time)

2 Rounds of:

100 Double Unders

50 GHD Situps

40 Lunges (115/75)

30 Slam Balls (40/30)
22 minute timecap.

Scale so that 100 DU can be done in less than 2 minutes, 50 GHD Situps can be done in less than 4 minutes, and the Lunges can be done in 2 subsets or less.