THURSDAY! – 8/23/18

CrossFit Workout

WOD #1 – AMRAP 5
Double Unders

WOD #2 – 12 Minutes
Deadlift – Build to heavy set of 2
Not intended to be max effort, general area btwn 75% & 80%
Practice two “dead-stop” singles and two touch-and-go reps

WOD #3 – For Time
“NAPALM” – For Time – 2 Rounds
15 Chest 2 Bar Pull-ups
15 Bar-Facing Burpees
25 Deadlifts (205/145)
25 WallBalls (20/14)(10’/9’)

WOD #4 – Not for Time
150/100 Calorie Row
Males – 15 Calories Slow, 15 Calories Fast
Females – 10 Calories Slow, 10 Calories Fast
Increase intensity during fast paces where final is sprint
Slow pace is “Conversational” recovery pace