01
16
2017

Uncommon WOD – 011717

CrossFit 1.0 A. Three sets of: Back Squat x 8 reps @ 31X1 Rest 60 seconds Rope Pulls x 1 Length of Box Rest 60 seconds Wall-Supported Handstand Hold x 60 seconds Rest 60 seconds B. Same as 2.0   CrossFit 2.0 A. Take 20-25 minutes to establish today’s Heavy 1 Rep Pause Back Squat @ 32X0 (descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing) B. “Jackie” For time: Row 1000 Meters 50 Thrusters (45/35) 30 Pull-Ups