© 2016 by CrossFit FUNCTION.

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September 12, 2017

September 12, 2017

A. 6 sets:

Deadlift x 1.1.1 reps @ 80-85% 1 RM

Rest 2 minutes between sets.

Build up accordingly, and then start once you reach the percentage.

 

B. 21-15-9:

Pull-Ups

Target Burpees

Sumo Deadlift High Pulls (55/75#)

 

Post results to SugarWOD.

 

Additional Work:

A. Strict HSPU: Build to a challenging deficit 1-rep.

 

B. EMOM 10:

1 - Strict Ring Dips x 3-5 reps

2 - Strict Pull-Ups x 3-5 reps

 

C. For Completion:

GHD Hip Extension x 25 reps

 

Post results to SugarWOD.

 

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