CrossFit Lah Workout of the Day - 15 February 2017
Group Warm Up
DB Technique/Strength Work
Partner Up - 3 Rounds 1min Each Movement (30s work/30srest)
Overhead Lunges (L+R=2)
Clean and Jerk
Farmer Carry Lunges (L+R=2)
Weighted Step Ups (L+R=2)
WOD: 13.5 -
15 Thrusters (M=100lbs, F=65lbs)
15 Chest to Bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.
Jefferson Curl - 3x5