WOD

Thursday 5/9

Thursday 5/9
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Barbell Bent Over Row
5 x 8 (Tempo)

*S/S with 10 KB Box Step-downs
*Complete each barbell row with a 3 second controlled descend
*15 minute clock

B. 5 Rounds For Time
30 DB Lunges
10 Strict Pull-ups
30s Static Hold @ Bottom of Push-up + 5 reps

*20 minute time cap

Beg – Choose own weight
Int – 35/25lb
Adv – 50/35lb

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

MURPH PREP #7

A. For Time
600m Run
80 Floor Press
600m Run
80 Weighted Russian Twists (ea. side)
600m Run
80 Single Legged Squats (total)

*Once athletes finish the above, they are to AMRAP the following:
30s Static Hold @ Bottom of Push-up
40 Walking Lunges

*Weighted lunges optional
*25 minute clock

B. Every :20 for 5 minutes
– 1 Man Maker

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