Workout of the Day: 140122

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Workout of the Day

E.M.O.M. for 15 minutes complete the following:
7 KB Sumo Deadlift High Pull (53/35#)
7 Ring Dips

Buy In

CrossFit (949 modified) Warm Up x 3 [w/ no ring dips]
x10
OHS w/ PVC
Samson Stretch
Pull-up (strict)
Push-up
Sit-up
Back extension
then
Sumo Deadlift High-Pull review
Ring dip review

Scaling

Rx+1: 75/55# bar
Rx-1 and 2: Modify movements
Rx-3: ModWOD

Buy Out

Form two lines facing each other: One at the north side gym and one on the south side in the hallway. Taking turns, push the sled continuously trading off for the next person lined up across the way. Everyone will go 4 times through the rotation.

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