December 07, 2016
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Compass CrossFit – GPP WOD
Happy Birthday Coach Matsik!
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
10 Lunges
10 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Deficit deadlift (10-10, 7-7, 5-5, 3-3, 1-1)
Stand on extra plates so that your grip on the barbell is lower than in your normal setup.
*Each set is two part; first off the plates then on.
*Three attempt max on each set.
*Post each successful set #s in comments
Bench Press (10-10-10-10-10)
*Work you way up to a 10RM.
*5 attempts only.
EXT: Metcon (Time)
3 rounds for time:
43 Med-ball sit-ups
43 Ring dips
