WARM UP:
3 Rounds
:20 Contralateral Dead Bug
5R/5L KB Windmills
1:00 Double Unders (or DU skill work)
10 Russian Baby Makers (https://youtu.be/GiKENv5Rgqg)
STRENGTH:
3 Supersets
5 Sumo Deadlifts (climbing in weight)
8R/8L KB Bird/Dog Rows (AHAP)
12 Plate Ground To Overheads (45/35)
WOD:
Deadlift Dayz
4 Rounds
21 Deadlifts (135/95)
15 Box Jumps (24″/20″)
9 Push Jerks (135/95)
scicoh intramural open: Noobies, keep reading so you can find out what the CrossFit Open is all about. Veterans, skip to the “What is the
Do I have to be at the gym for 24H? NO!!! Most workouts will require only 2 teammates. Some will require 6 teammates (the first 2
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