WOD

Announcements

Sunday Benchmark is Karen. 150 Wall Balls for time.

CrossFit 1Force – Crossfit

A: Deficit Deadlift

Stand on 45lb plates
Deficit DL (2 in) 4 x 6 reps @ 65-75% of 1 rm DL (Not tng)

B: Single leg Wall Sit Hold x 60 secs accumulate per side *If this is too hard, then do 90 secs Wall sit hold with both legs!

Thursday Thrasher (Time)

For time

50/35 Cals on Rower or AB 30/21 Cals

50 KB Swings (53/35) *can scale up to (70/53)

50 Up n over Box Jumps (24/20)

50/35 Cals on Rower or AB 30/21 Cals