Wednesday 10/28/15 - Straight Legs & Heavy Bells


MAIN WOD Warm Up: 3 Rounds (Easy Pace) 1:00 Kettlebell Swings (Light) 1:00 Perfect Pushups 1:00 Jump Rope Single Unders M:1 RDL 5 Sets of 8 Reps @ 90% of 8RM If no 8RM, find one. M:2 10:00 AMRAP 10 Kettlebell Swings (#70/#55) 10 Strict Ring Dips 30 Double Unders Strict Ring Dips → Perfect Push Ups Double Unders → 60 Single Unders ​VIRTUOSITY V:1 Warm Up V:2 Learn

V:3 Review: Pull Ups, Snatches, Lunges

V:4 3 Rounds: 5 Power Snatches, 10 Pull Ups, 20 Lunges 200m Run

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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