WOD | 9/20/18 Thursday | CrossFit 791

September 19, 2018

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