Friday

December 10, 2021
ctwodify
WOD

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

1 Round

24 Singles

16 Shoulder Taps

8 Up-Downs

8 Wide Stance Good Mornings

:30 Tuck Hold

~~~into~~~

2- Rounds

24 Double Unders/Attempts

4 Inchworms + Push-Up

4 Up-Downs + Broad Jump

4/4 Staggered Stance Good Mornings

:30 Hollow Hold

Strength

Sumo Deadlift (7-5-3*)

*Work up to or beyond weight in workout. Superset working sets w/ 1:00 Tuck Hold.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 20(30) DUs into Max Sumo DL 185,125(275,185)

MIN 2 – 10 Up-Downs Over Bar into Max Plate Push-Ups

MIN 3 – 10 Box Jumps 24,20- Rest

(Score is Total Reps, including Box Jumps)

*Not counting the DUs or Up-Downs.