Class WOD – 04/01/19

CrossFit SoCo – CrossFit WOD

1a: Sumo Deadlift (8 Reps x 5 Sets)

1b: Weighted Pull-ups (5 reps @tempo 21×1, x 5 sets)

Sumo Deadlift and Weighted Strict Pull ups are superset

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

8 BB RDL (Heavy)

10 SA Bent Over Rows (Heavy)

12 Russian Swings 70/50
Not for intensity but for load and quality

Metcon (No Measure)

Core Work (7 Min)

4 Sets

20 sec Dead Bug

20 sec Superman

20/20 Side Plank

20 sec rest


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