WOD

The WOD is up! Fri, 3/30/2018 CrossFit Deadlift Heavy Single for Day Sumo or Conventional 3 Rounds For Time: 20 Deadlift (115/85) 5 Man Makers (50/35) 15 Hang Power Snatch (115/85) 5 Man Makers 10 Overhead Squats (115/85) 5 Man Makers Flex Friday 4 Rounds for Time: 400m Row 25 Goblet Squats 10 Pull Ups (15 Ring Rows) ___ AMRAP 13 Minutes: 15 KB Swings 1 Rope Climb 15 Box Jump Overs 1 Rope Climb 15 Knees to Elbow 1 Rope Climb ___ EMOM 10: 5 Back Squat 20 Double Unders Use a weight that feels comfortable. ___ Tabata Seated Bicep Curls 8 Rounds 20 Seconds on 10 Seconds off Flex Friday! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/30/2018#autoOpenWod=t #wodhopper