WOD

The WOD is up! Fri, 9/28/2018 CrossFit Pistol Squat Practice Bench and Banded Assistance. 10 Reps weighted. Deadlift Any Style: Tech work: 5 Doubles. Begin with roughly 50% and work up to about 80%. ___ Strength: Build up to a Heavy Single after the 5 Doubles. 4 Rounds for Time: 10 Power Cleans (115/85) 200m Run 2 Rope Climbs 10 Pistol Squats (5 Each Leg) Then 100 Bicep Curls #CFDAFlexParty Fri, 9/28/2018 MarbleFit For Time: 30 Calorie Row 30 Burpee Box Jump Overs* (24/20) 2 Minute Break Max Bench Press 20 Minute Time Cap ___ For Time: 100 Singles 50 Med Ball Sit Ups 50 Alt Lunge Steps (25 each Leg) 50 Russian KB Swings 100m Sprint ___ Body Building and Bicep Curls. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/28/2018#autoOpenWod=t #wodhopper