WOD: Friday 210312 - Open WOD 21.1
Just going for a casual stroll, right Grant?
WHITEBOARD BRIEF
- Strength: Today we're building to a challenging set of 5 in the Sumo Deadlift. Depending on your weaknesses, you can adjust your start position. If your hips tend to shoot up first when pulling, then start with a higher chest, and lower hips in order to strengthen the quadriceps more. If your hips are weaker, then start in a more hinged position.
- Metcon: First WOD CrossFit Open.
SUMO DEADLIFT AGAINST A BAND
5 x 5. Rest 2:00
- Goal: Build to a tough set of 5 in 5 sets.
- Not TNG, reset on each rep
OPEN 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
BANDED PULL-THROUGHS
Accumulate max reps in 5:00.
- Goal: 100+