4th February 2019

WOD WOD, February 5, 2019

The long Haul
Another dose of that OLD SCHOOL basic Crossfit.. never disappoints

Necessities
WOD PREP ( this stuff will help you get better at pull ups etc… )

SA KB Carry 50m each side
PVC Banded Lat pull down x 10
Low RIng support x 30
DB resisted Lunge x 8 per side ( buddy pulling band around knee )

15 Minutes rolling M4M

Metcon (AMRAP – Rounds and Reps)
AMRAP in 17
Run 400m
3 Rounds of Strict Cindy

5 x Strict Pull Ups
10 x True Push Ups
15 x Air Squats

OR ( RX PLUS )

3 Rounds of Strict MARY

5 x Strict HSPU
5 x Strict Pull ups
10 x Pistols ( 5/5 )

*This variation is only for those who can complete CINDY with no scaling
PULL UP : Jump with controlled lower, Bands, Rings
Push Up : Ab mat / Worm
Squats :

  • SHARE
  • TWEET
  • PIN

THE CHAMBER JOURNAL