WOD 112117

Tuesday

Warm Up:
CrossFit "official" warm-up
3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

Metcon:
10 DB Deadlifts 45#/25#
15 T2B
8 DB Deadlifts 45#/25#
15 T2B
6 DB Deadlifts 45#/25#
15 T2B
4 DB Deadlifts 45#/25#
15 T2B
2 DB Deadlifts 45#/25#
15 T2B

Rest 2 minutes
Then:
Row 2 min. w/ Damper set @ 10
Row 2 min. w/ Damper set @ 1
Row 2 min. w/ Damper set @ 10