WOD 2/6/14 : Workout of the Day

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WOD 2/6/14

by Crossfit 817 on 02/05/14

Pre-WOD

Every 1 min for 5 mins do: 5 Push-up (hand release)s 1 Plank Hold

Hold an "Arms Extended Plank Hold" between Push Ups.

WOD

21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Sumo Deadlift High Pull, 95/65 lbs

Elite Male: 115/Female: 85lbs 

Masters/Intermediate M:75/F:45lbs 

Beginners 45/25 

If unable to perform safe Overhead Squats, substitute Front Squats.

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