WOD 09/17/13

Warmup:
800m Run – New Route
10 Inch Worms
10 Pass Throughs
10 Wall Extensions
10 Jumping Squats
10 Burpees
800m Run – New Route
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
3×5
SLDL
OHS SOTS Press Combo (Use light loads, a set of 5#, 2.5# DB’s, or nothing in hands)
Single Leg Box Squat

WOD: CF TOTAL – UTE Version
Front Squat
Strict Press
Deadlift

35min Timecap.

Group up for this. Get good warm up reps in and find your Ute CrossFit Total.
For each lift we suggest using this warm up. We want zero injuries. Form triumphs a couple extra pounds on the bar.

5, 3, 2, 1, 1, 1
Then attempt your 1 RM

Post-WOD (Challenge/Cool-down):
Stretching.

2 thoughts on “WOD 09/17/13

Leave a Reply