Workout of the Day

WOD Wednesday 11/21/18

MetCon:
For Time:
600m Run (far side of Lear St.),
2 Rounds of “DT Lite (115/75)”,
600m Run,
2 Rounds of “DT Lite”,
600m Run,
2 Rounds of “DT Lite”
600m Run.

1 Round of “DT" = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks.

*Compare to 8.14.17

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 with bands (on rings or box) 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