From March 10th through April 4th we will be posting two WOD's, one for the normal visitor to the sight to scale as they best see fit, and an additional WOD for those training for the 6535 workout who do not have a lot of Cross-Fit experience. That second WOD will be labeled Start WOD.
Strength - WOD
A. Deadlift - Reps of 5,5,4,4,3,3,2,2
Rest 2 minutes between Lift, Get Heavy
WOD
3 Rounds For Time
15 Front Squats at 135 (pick up from the ground each time)
15 Muscle Ups ( sub 15 Pull-ups/15 Dips)
Start WOD
Push Ups - Complete 3 sets of 8-15 - with a 3 second negative
*** Each Push-up, count to three from your arms fully locked out until your chest hits the ground, then immediately extend back up.
+
4 Rounds
300 Meter Row
10 Burpees
Rest 2 minutes between each round.
Don't forget that Friday we will post Open WOD 14.3. We program the workouts to best allow for a first attempt on Friday. Today should be a hard day, Thursday should be a light day.
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