Strength: Deadlift, 3×3 @ 85%, Every 90 Sec, TNG
WOD: AMRAPS
- Goal of today’s WOD is to deadlift. The weight starts out heavy and gets lighter as the WOD progresses. Stay true to points of performance. The first round is the heaviest to keep the volume down. The weight gets lighter as the rounds progress to get you moving a little faster through the AMRAP. Err of the side of caution when in comes to the weight
Part 1: 6 Min AMRAP
- 6 DL (225/185)
- 10 Box Jump (24/20)
- 12 Hollow Rocks
- 16 ABMAT
Part 2: 5 Min AMRAP
- 5 DL (205/165)
- 10 Box Jump (24/20)
- 12 Hollow Rocks
- 16 ABMAT
Part 3: 4 Min AMRAP
- 4 DL (185/135)
- 10 Box Jump (24/20)
- 12 Hollow Rocks
- 16 ABMAT
Rest 2 minutes between each part.
Stretch Time: Childs Pose: 2 x 1min
The Info:
- Sasha Bday
- To learn more about the CrossFit Open: Here
- Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5
- March 24, 2017: Friday Night Lights (80’s Theme)
- April 22, 2017: Battle of Baes 2
- So far confirmed teams: Kelsey and Rich. Tom and Lauren. Steph and Levi. Glenn and Kristen.
