WOD

CrossFit VU – CrossFit Strength Banded Deadlifts (EMOM x 10 3 Banded DL @ 50-55%) Use a red or blue band Damn Diane (AMRAP – Reps) 3 rounds 15 Deadlifts (225/155) 15 HSPU10 min cap RX+ 315/225 Strict Deficit HSPU (3.5″/2″) Scaled/Masters 3 rounds 15 DL (185/125) 15 Box HSPU
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CrossFit VU – CrossFit Metcon (Time) For time Teams of 4 Partner 1 & 2- 400m Sled Push Partner 3 & 4- AMRAP 100 ft Sandbag/ D Ball Carry 15 push ups
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CrossFit VU – CrossFit Metcon (Time) For time Teams of 2 Partner 1 200m run Partner 2 10 rounds 20 DB Front Squats (35/20) 10 pull upsRX+ 50/35 2 Rope Climbs
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CrossFit VU – CrossFit Metcon (Time) For time Teams of 2 Partner 1 200m run Partner 2 8 rounds 20 DB Front Squats (35/20) 10 pull ups *when partner 1 returns from the run..pick up where they left off 25 min capRX+ 50/35 10 rounds 2 Rope Climbs Scaled/Masters 200m run 6-8 rounds RR
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CrossFit VU – CrossFit Warm up 10-8-6-4-2 Turkish Sit Up w/ Plate Box Step Up (split reps b/t legs) Banded Glute Bridge Banded High Pull Review Movements Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 5 4 DBL DB Hang Snatch (35/20) 6 Box Jump Over 8 TTB Rest 3:00 between sets *pick up where you left offRX+ 50/35 Scaled/Masters 25/20 Step Overs HKR
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