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PFC CrossFit – Open Gym

WOD (Time)

6 RFT

12 DB deadlifts (50/35)

9 DB front rack lunges (50/35)

200m run

WOD Guidance

This triplet looks “simple”, but utilizes the glutes and hamstrings for all three movements.

This combination will be challenging to sustain, but the loading and reps should allow for unbroken sets and fast paces.

The challenge today should be the speed with which athletes pick up the DBs and tackle the run. If neither of those can be accomplished, reduce the load of the DBs and the distance of the run until it can.

However, this doesn’t need to be a sprint through the entire workout. Athletes should perform smooth, unbroken DB reps and then tackle the runs or slightly pace the 200-m and then sprint with the DBs.

Goal is under 15 minutes.

Cool Down

2-3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)

Extra Work

3 sets:

100-ft. single-DB overhead walk/arm (35/50 lb)

– Use DB from the workout.