Today’s WOD

The WOD is posted at 7pm each night for the next day. You can also see past WODs by scrolling down to get an idea of the 5150 programing.

8-14-17


CrossFit 5150 – CrossFit

Warm-up

Weightlifting

Back Squat (find 3rep max)

you will 12 mins

Metcon (No Measure)

not for time complete 3 super sets of

8 single leg front rack stepups 8 on one side then 8 on the other

then 8 glute ham raised
use KB fore front rack step ups and 20” box

rest 1 or 2 mins between sets

Metcon

Metcon (No Measure)

complete 3 super sets of

15 strict dumbell shoulder press

20 OH triceps extension w DB
rest 1 or 2 mins between sets