Workout of the Day

WOD Wednesday 11/16/16

MetCon:
NLI WOD - "Complex":
For Time:
21 Chest-to-bar Pull-ups,
21 Deadlifts (155/115),
15 Chest-to-bar Pull-ups,
15 Power Clean (155/115),
9 Chest-to-bar Pull-ups,
9 Front Squat (155/115).

*Compare to 4.13.16

Gymnastics:
5x5 Ring Dips @ 311 Tempo. Complete the dips with a 3 count negative into a deep dip position, drive out from the bottom with force, lock out and flash out (externally rotate) at the top for a count. Scale to :15 sec ring support holds, or 5x5 with the just the negatives if driving out of the dip is difficult.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443