11
12
2015

Uncommon WOD – 111315

CrossFit 1.0 A. Three sets of: Back Squat x 6-8 reps @ 3011 Rest 60 seconds Single-Leg Hip Bridge x 8-10 reps each leg @ 3011 Rest 60 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Pull-Ups 10 Wall Ball Shots 15 Kettlebell Swings CrossFit 2.0 A. Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ 85-90% Set 6 – 1 rep @...