Ryan Wolf – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds not for time of:
8 Jumping Squats
8 Straight-leg Deadlifts
8 Sit-ups
6 Low-ring Muscle-ups (use legs)
Pre-WOD mobility:
MBOD (2 min each side)
Triceps smash (2 min each side)
Warm-up (No Measure)
3 rounds not for time of:
8 Jumping Squats
8 Straight-leg Deadlifts
8 Sit-ups
6 Low-ring Muscle-ups (use legs)
Pre-WOD mobility:
MBOD (2 min each side)
Triceps smash (2 min each side)
Metcon
Metcon (Time)
Teams of 2
3 rounds for time of:
40 Deadlifts, 185/125 lbs
30 V-ups
14 Bar Muscle-ups
Post-WOD Recovery
Psoas smash (2 min each side)
Glute smash (2 min each side)