Thursday, March 24, 2016

Crossfit River North - 30 min WOD

After travel days messing up my opportunity to get to the gym I sacrificed some sleep to get to River North.   Good working wod - hard but not a beat down.

Skill - Pull-ups
L1 - 3x3-5 Tempo Pull-up
L2 - 2x3-5 Tempo Pull-up, 1 max set Strict Pull-up (no tempo)
Tempo = 3sec hold at top; 5sec negative

6 Rounds
Min 1: 20sec All Out Row
Min 2: 20sec Max Strict HSPUs
Min 3: 3 Touch and Go Power Cleans (75-80% max) Did 155lbs
Min 4: 20sec Max TTB
Min 5: 5 Very High Box Jumps  30inch plus 45lb plate


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