Tues Mar 23 WOD

 Ryan grinds out the Muscle Up Progressions

WOD

AMRAP in 20 minutes of:
15 Stiff Leg Deadlift (95/65)
15 Knees to elbows
15 Overhead squats (95/65)

Intermediate

15 Stiff Leg Deadlift (65/45)

15 Hanging Knees to Chest

15 Overhead Squats (65/45)

Novice

15 Stiff Leg Deadlifts (65/45)

15 Hanging Knee Raises

15 Overheed Squat (25/15 or Hyperlite Bar or dowel)

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Endurance

All out sprint intervals. 3 rounds of:

5 seconds on, 10 seconds off,

20 seconds on, 10 seconds off,

10 seconds on, 10 seconds off,

30 seconds on, 10 seconds off,

15 seconds on, 10 seconds off,

25 seconds on, 10 seconds off 

Endurance WODs are posted for our athletes who are training for an upcoming race and CrossFitting an average of 4-5 times per week. To slant the CrossFit program for an endurance event, complete 2 of these WODs per week, a minimum of 3 hours before or 3 hours after the regular CrossFit WOD.