1.23.17 CrossFit Workout WOD Loveland Fort Collins CO

Warm up

500m row/run

3 Rounds

10 OHS with PVC

10 PVC pass through

Then…

World’s greatest stretch (https://www.youtube.com/watch?v=vRWGwwLSIUQ)

A. Pause Overhead Squats-

5×1 (build to a heavy single for the day)

*3 second pause in the bottom of the squat

B. 3 Rounds of…

5 Minute AMRAP

100 DU (2:1)

21 KB Swings 53/35

Max Pull-ups (score= total # of pull ups each round)

-1:30 min rest-

*Purpose of this work out is to not only work on our DUs because this is a high

number and volume. But to also try and push hard to get as many pull-ups as

possible.

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