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Fri WOD 040717

Fri WOD 040717

CrossFit Valitus – CrossFit

Metcon

Wind Runner (5 Rounds for time)

E2MOM x10

0 to 2min- D1/Butt Whackers

2 to 4min- 200m Run

4 to 6min- D2/OH Run

6 to 8min- 200m Run

8 to 10min- D3/Run & Gun

10 to 12min- 200m Run

12 to 14min- D4/Airplane

14 to 16min- 200m Run

16 to 18 min- D5/Karaoke

18 to 20min- 200m Run
This is a skill based

run WOD designed

to help improve run

mechanics with a

bias toward speed.

The 200’s are for time.

Weightlifting

20min to complete

Deadlift (5 x 5 @75% TM)

Accessory Work

Ring Dips (5 s/o Max Reps)

Hollow Rocks (5 x 15)

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