21 Aug Performance
CrossFit Metric – Performance
A: Deadlift (4, 4, 3, 3, 2)
2 Pauses/Rep:
Pause 1: 3 seconds concentric at knee
Pause 2: 3 seconds eccentric at knee
– rest 2-3 b/t sets
– start at 65% and build
B: Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
– this will be a partner WOD
– break up work as you wish
– one person works at a time
C: Metcon (Time)
For time:
Assault Bike Partner Sprint:
100 Cal: M/M pair
82 Cal: F/M Pair
64 Cal: F/F Pair
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