CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Starting with some dynamic flow work to up the body..

3 sets of:

8-12 single arm high pulls (es)

5 sumo deadlifts (after each set)

*Increase weight but focus on moving well.

Then getting specific into todays WOD

Metcon

Metcon (Time)

5 rounds of:

15 Sumo deadlift high pull 40/30kg

15 ring dips
Scale ring dips with band but only if you have legit push ups but not ready for all those ring dips.

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