WOD: Monday, December 9, 2013

(A) Find a Sumo Deadlift 6 Rep Max in 15 Minutes

(B) Sumo DL 3x3 @ 100% of 6RM

(C) Sumo DL 1x 10-15 @ 70% of 6RM

(D) For Time, 30-15-15 of

  • Russian Kettlebell Swings
  • Superman Rocks
  • Sit-Ups

(E) CROSSFIT OPEN 2014 ATHLETES:

  • 10-10-10 Back Extensions on GHD
  • 10-10-10 GHD Sit-Ups
  • 2 Mile Run (not jog) 8-10 hours before/after today's WOD

WOD Preview: December 9-15, 2013