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Mon WOD 041717

Mon WOD 041717

CrossFit Valitus – CrossFit

Weightlifting

Shoulder Press (5 x 3 @85% TM)

Go for Max Reps in the last set.

Metcon

Burpee Barista (Time)

5 Rounds

3 C2B Pull Ups

4 Pull Ups

5 T2B

10 Burpees
Rx’+ All sets on the bar

unbroken (12 reps),

preferably with no loss of

rhythm or flow.

TC 15

Accessory Work

Start with a managable weight

for the first set of OHWL

and increase weght throughout

the remaining sets for all types of lunges.

DB OHWL (E2MOM x3, 10 Steps , Build)

Dumbbell Overhead Walking Lunge

DB FRWL (E2MOM x3 , 10 Steps, Build)

Dumbbell Front Rack Walking Lunge

DBWL (E2MOM x3, 10 Steps, Build)

Dumbbell Walking Lunge w/ weight at the hang.

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