Wednesday 11/25/15 - Deadlift.

MAIN WOD

Dynamic WU: 2 Rounds:

3 Strict Pull Ups

5 4-Point Squats (https://www.youtube.com/watch?v=IWWGbmMPYUE)

5 Jumping Squats 10 Leg Swings Front & Side

*Move through it at your own pace; this is a warm up.

M:1 Deadlift

20:00 to find a 4RM

M:2 5 Rounds For Time:

1 Rope Climb

5 Strict Pull-ups

15 Goblet Squats (55/35)

*10:00 Time Cap

If able to rope climb: 5 Pull Ups → 3 Pull Up Negatives

If unable to rope climb: Rope Climb + Pull Ups → :45 Max Pull-up at sub of choice.

VIRTUOSITY V:1 Warm Up V:2 Learn V:3 Review: Deadlifts, Wall Balls, Box Jumps, Push Ups V:4 WOD: 12:00 AMRAP

10 Push Ups

10 DL

10 Box Jumps

10 Wall Balls

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