Durability
Band Pull-Apart – 2 min AMRAP
Skill/Strength
Back Squat – 1 Very Heavy set of 5 Reps
Warm up, pick a weight, crush it, don’t miss reps
WOD
3 Rounds
15 Deficit KB Sumo Squat High Pulls (53/35) Rx+ 70/53
30 Jumping Air Squats
90 Single Unders
Notes – Athletes need to achieve depth with the KB Sumo Squat High Pull by squatting and not deadlifting. Athletes will be standing on two 45# plates and the KB will rest on the floor all to increase the range of motion of the movement. This increase range of motion comes from bending the knees more…not the hips.
Athletes who are doing Murph should not do this WOD but instead rest today. I assume many of you are not going to want to rest so you’re other option is to row 5000 meters as fast as possible.
Scores from Thursday
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