WOD

Friday 5/17

Friday 5/17
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Sumo Deadlift
5.5.5.5.5.

*Superset with 20 Hollow Rocks
*May increase weight as technique remains
*20 minute clock

B. 4 RFT:
XXX Double Unders
15 Sumo Deadlifts
25 ABMAT Sit-ups

Beg – Choose own weight | 160 SU
Int – 135/95 | 40 DU
Adv – 185/115 | 80 DU

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

30 Minute AMRAP
200m Run
Then 1 round of…
15 Dumbbell Snatches
30 Russian Twists (ea.)
15 HKR / T2B

400m Run
Then 2 rounds of…
15 Dumbbell Push Press
30 Hollow Rocks
15 DU’s / 30 SU’s

600m Run
2 Minutes of Max Effort WBS

*Advanced perform Double DB Snatches

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