IMG_3557CrossFit WOD

Teams of 2, 1 athlete works at a time, alternate rounds.
Complete As Many Rounds As Possible in 20 minutes:
  7 Deadlifts - 225# M/155# W
  200m Run (or Row since it's record freezing temps!)

Strength Focus

Dynamic Effort Box Squats
6 x 2, @ 60% of 1RM
These are about form and SPEED out of the bottom.  If the weight isn't moving fast, decrease the load.

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Daily WODLisa Ray1 Comment