Warm up
Strength
Deadlift demonstration and practice of mechanics for 5 minutes
EMOM for 5 minutes
2 reps as heavy as you can get
WOD
11-10-9-8-7-6-5-4
Strict pull ups
Ball slams
Back extensions
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Popular Posts
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Let’s see if we can get 20 comments on the website today!
I’ll go first..I love slam balls. You can really get out some aggression slamming those things!
Um, every comment I can think of is extremely inappropriate.
Signed up for the Spartan race and made a team for Viking Crossfit. I’d love to see how many we can get to sign up! Just register for the Spartan race and choose join team. If you are already registered, follow the instructions in the FAQ to join a team when already registered.
I approve of all inappropriate comments, and will participate in being inappropriate.
I don’t care for ball slams, it causes the ball to lose it’s shape and bounce every which way. Maybe we could do dodge ball with the wallballs next time!?
I tried that yesterday. I threw my wall ball at O. His little feel goods got hurt.
I’m in for the Spartan race! Thanks for setting that up Steve!
I am in for the Spartan race too! I am working on Cody…
A big Viking Group at the Spartan would be a blast!
I am down for the Spartan. I dont want to do the sprint though. I want to run the whole thing!