CrossFit WOD 2/3/20


Mod archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Paused Front Squat (6×4)



***The variables will greatly effect how much weight can be used.

****Create a consistent movement and learn something

*****Increase load from previous week

Metcon (No Measure)

Every 2:30m for 20m

100ft sprint + x8 SDHP 95/65

100ft sprint + x8 Thrusters 95/65
*Urgency is the flow of this WOD. Resist the urge slow your pace.

**Pursue maximal output each round and reap the reward of rest.