WOD 08/03/2017

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IronFire Athletics, Home of CrossFit Poway – Workout of the Day

Warm-up

Warm-up (No Measure)

-Pose drills

-460m run

-20 Pull-ups

Skill / Strength

Warm-up (No Measure)

Gymnastics

5 rounds NFT

10 False Grip Ring Row

10 Strict Ring Dip

(scale:banded)

5 KTE or Tuck Up lower To L-Hang

Workout 1 – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

5 DB Jerks (35/25)

10 Ring Push-ups

15 DB RDL (35/25)
—–

[RX+]

regular push-ups

Workout 2 – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

5 Jerks, (135/95)

10 Push-ups

15 Romanian Deadlifts (135/95)
—–

[RX+]

HSPU

Cooldown