January 8 2013

Posted by on Jan 7, 2013 in WOD's | Comments Off

2 Banded Deadlifts at 55% of 1 RM plus band for 5 minutes (22 total reps)
*under 200 lbs use purple band.  Over 200 lbs use green band
 
Then
 
8 minute EMOM
2 Front squats at body weight
60 yard shuttle run
*30 yards out and back
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109