150423 Thursday

CrossFit Hammermill – CrossFit

Dynamic Effort Day … Get your speed on … Think “fast”, “explosive” … Powerful

WARM-UP

20:00 … Total

08:00 … GPP

*Let’s keep moving …

20 Dubs /40 Singles

20 Lunges (10/10)

20 Kb Swings

08:00 … Mobility Work

@17:00 … Burgener Warm up w/BAR

.

SKILL

15:00 … Total

Speed DeadLifts w/elastics

05:00 … Warm-up DeadLift to 40%

10:00 … Speed DL’s

10 sets x 2 reps every 0:30

Hold 2nd rep for a 3 count

WOD

15:00 … Total

Metcon (5 Rounds for reps)

5 rounds

1:00 WallBall Shots @20/14#

0:30 REST

1:00 Kb Russian Swings @ 35/53/70#

0:30 REST

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