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06
Oct

Today’s WOD – Monday 10/7


by: Liz Cafaro in WOD

CrossFit Country

Monday, October 7th
WOD
Strength and Conditioning:
“BRING SALLY UP”
Options:
Back Squat @ 95/135
Front Squat @ 85/115
OHS @ 75/105
Thruster @ 65/95
Thruster + Back Thruster @ 45/75
WOD:
5 Rounds for Quality of
Strict Pullups x 5 Reps (weighted, rings, or banded.)
Strict Dips x 5 Reps (weighted, rings, or banded.)
HandStand Hold x 3-6 Seconds
Front Lever (Tuck Hold) x 3-6 Seconds (scaled: banded on rings)
CASH OUT:
3 Rounds of
500 Meter Row
25 V-Ups

MetCon
TBA

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