Wednesday May 15th 2013

Denise

WOD

Prep…
3 sets:
Row 300 Meters (:30 sec. arms only, :30 sec. arms and torso, remaining distance arms, torso, legs)
Watch video here for demonstration of proper technique
10 PVC pass throughs
5 – 7 Dive bomber push-up
10 Double KB dead-lift (build in weight each set and focus on getting hamstrings and glutes warm)
Group mobility

A. 3 rep max weighted Pull-up
Or
5 Sets of:
5 – 7 Pull-up (strict), rest 30 sec.
12 Single arm DB row (heavy as possible)

B. 3 sets of:
30 sec. max ring dip
30 sec. rest
30 sec. max rep Ring row
30 sec. rest

C. Crossfit Games Regional WOD #5
21-15-9 reps of:
Dead-lift (315/205)
Box jump (30″/24″)