1/17/2017

January 16, 2017 Posted by CHAD WOD

CF Megalodon – CrossFit

Warm-up

3 RDS

10 alt DB bicep curls

10 DB tricep extensions

1 RD

15 JJ

15 Squat

15 MC

15 Jump Squat

Mobility

focus shoulders/overhead position

Skill

Footwork drills!!!!! We all need work!!!!

focus:

consistent stable landing

Metcon

Metcon (Time)

3 RDS

600m Run

1 Deadlift (275/190) RX+(315/220)

50 ft Broad Jumps

***cash out***

100 Sit ups

0

About CHAD

2 years