Bandit CrossFit WOD–Thursday, December 12, 2013

Main – CrossFit

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Warm-up

Thoracic Spine, Rotator Cuff, Couch Stretch, Hamstring Floss

Strength

1: Strict Pullups (4xME UB)

Do a max effort UB set

if you can do strict pullups without bands…
Do 4×3 weighted (holding 35/20# DB between feet) then drop and finish with no weight until failure.

GHD Raise (4x 8)

Strict Raises, do not swing

Metcon (Time)

3 rounds

400 meter row
400 meter run

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