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Published on August 9th, 2017 | by Crossfit Sacrifice

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WOD Thursday August 10, 2017

Weightlifting
Back Squat
Find 5RM Back Squat with 3 sec pause on 1st rep in 15 min

For Time:
12-9-6-3-6-9-12
-Power Snatch
-Pull-ups
-20 Double Unders after every round
Rx+ 115/75
Rx 95/65
S1 75/55

Mobility
Calves/Achilles Wall Stretches

Core Cashout
4 Sets:
-15 GHD Hip Ext + 10 sec GHD Hip Ext Hold (optional: hold plate)
-Max L-sit on Pirouettes

 


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