Friday Workout: Pull-up, Deadlift, Sit-up, Run

image

WOD

Level 1

Complete the Following for Time:

  • Deadlift* x 5
  • Supine Ring Row x 5
  • Abmat Sit-up x 20
  • Run x 600m
  • Deadlift x 7
  • Supine Ring Row x 7
  • Abmat Sit-up x 20
  • Run x 400m
  • Deadlift x 9
  • Supine Ring Row x 9
  • Abmat Sit-up x 20
  • Run x 200m

Level 2

Complete the Following for Time:

  • Deadlift (275/185) x 5
  • Pull-up weighted with medball (20/10) x 5
  • Abmat Sit-up x 25
  • Run x 800m
  • Deadlift x 7
  • Pull-up weighted with medball x 7
  • Abmat Sit-up x 25
  • Run x 400m
  • Deadlift x 9
  • Pull-up weighted with medball x 9
  • Abmat Sit-up x 25
  • Run x 250m

*For L1, choose challenging weight for deadlift.  Scale supine ring rows as needed. If subbing rowing, do 1000m, 500m, 250m

ANNOUNCEMENTS/UPCOMING EVENTS

1. Check this out for more announcements and upcoming events!

6 Comments on “Friday Workout: Pull-up, Deadlift, Sit-up, Run

  1. 12:37

    On Thursday, May 28, 2015, CrossFit Charlottesville wrote:

    > Scott posted: ” WOD Level 1 Complete the Following for Time: Deadlift* > x 5 Supine Ring Row x 5 Abmat Sit-up x 20 Run x 600m Deadlift x 7 Supine > Ring Row x 7 Abmat Sit-up x 20 Run x 400m Deadlift x 9 Supine Ring Row x 9 > Abmat Sit-up x 20 Ru”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s