Molon Labe CrossFit

DYNAMIC WARM-UP

Strength: Overhead squats
Take them from the rack 5 sets of 3 reps working up to heavy 5th set

5 Rounds for time of:
-5 Deadlifts @BW
-10 Pull-ups (RX+ 5 Pull-ups and 1 x 15’ Rope ascent)
-30 Double unders

 

RX+ Immediately post WOD complete 1 mile run and 30 reps of Ab work. Elite training = training in the elements.

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