WOD | 9/20/18 Thursday | CrossFit 791
Thursday
Warmup
1 round:
45 second dead hang
Run 400m or 2 minute AD
30 second Hollow Hold
30 second Tight Arch
15 Glute Bridges
10 Suitcase DL
10 Goblet Squats with Toe Lift
Kipping Pullup Practice
For time:
2 rounds:
25 Pull-ups
25 WBS 20/14
2 rounds:
30/25 Calorie Row
25 Burpees
*15 minute cap*
Rest/Setup
10 minutes to work up to a heavy single split jerk
Cooldown
