WOD - 12/5/14

Friday

Skill:  Pistols

Strength:  Deadlift – 60% x8, 70% x6, 75% x2, 80% x2

WOD:  For Time

Buy-in:  15 Burpees

5 Rounds:

  • 5 Ring Rows
  • 10 Alt. Pistols
  • 15 Sit-ups

Cash-out:  15 Burpees

Post Workout:  3 Rounds

  • 60 sec. weighted plank
  • 20 sec. couch stretch

Challenge of the Week:  Max pull-up hold (chin must stay above the bar). 

*Post score to whiteboard

TOYS FOR TOTS TOY DRIVE AND WORKOUT

Join us today at all classes at Razorback CrossfitDAC CrossFit, and CrossFit Foxcroft! Check out our Facebook pages and websites for our class schedules.
Bring a new, unwrapped toy to class with you to support the Marine Corps Reserve Toys for Tots Program to help less fortunate children experience the joy of Christmas.
Non-members are encouraged to bring a toy and join us for a fun WOD! 
Your toy is your "buy-in" to the workout!
If you are unable to make it to class, please drop off all donations with Anna.