WOD: Friday

Thursday, August 24th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

3-4 sets of:

down and back single arm OH carry (es)

Switch sides after every trip down and back on one side.


Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

10 single arm DB snatch (es)

10 single arm DB thrusters (es)

60 double unders


*For the DB work, this will be single arm. You will do 10 DB snatch on one side, then 10 on the other. Then 10 thrusters on one side, then the last 10 on the other.

midline/accessory work

For 10min and for quality:

:10-:30 hollow hold / tuck hollow hold

1 TGU (es)

:10-:30 hanging L sit hold / tuck hold

1 TGU (es)