Friday WOD 23-1-15
January 22nd, 2015
WOD – Friday, 16/1/2015
WOD
[A] “Tyler”
5 rounds for time of:
7 Muscle Ups
21 Sumo Deadlift High Pulls, 42kg (30kg)
[COMP A]
Run 1600m Time Trial
[WARMUP]
Trainer led warm up
Broomstick Drills, 7 reps of each
Sumo Deadlift
+ shrug slow
+ shrug fast
Sumo Deadlift High Pull
Dynamics:
3 rounds with an empty barbell or tech bar:
5 sumo deadlift high pulls
5 burpees
Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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