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WOD

CrossFit Glendora – WOD

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QOD

“In the depth of winter, I finally learned that within me there lay an invincible summer.”

– Albert Camus

Warm-up

10 Banded Pull-Aparts

10 DB Push Press (5 each arm)

:20 HS Hold

:20 Ankle Stretches

:30 Hamstring Stretches

50′ Waiter Carry (25′ each arm)

2 Rounds:

5 Box Jumps

5 Deadlifts (barbell or KB/DB)

5 Push Press

Weightlifting

Push Complex (3 x 1 set of the complex)

3 push press, 2 push jerks, 1 split jerk
If you have the ability, do 10 strict pull-ups or 5 barbell rows after each set of strict press

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min amrap:

15 HSPU (or seated DB Press)

15 Box Jumps

15 Deadlifts (185/125)
If you don’t have a barbell, you can sub DB’s or kettle bells in for the barbell deadlifts.

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