Happy Birthday to Michael S!
Bear Canyon CrossFit – WOD
10 Cal Bike/ Row
10x RIng Rows
10x Single Arm RDL R/L
A) Deadlift (0:00-10:00)
6 reps Every 2mins x 5 sets
Building each set to a tough set of 6 by the last set
-1min rest- (10:00-11:00)
B) Deadlift Drop Set (11:00-14:00)
Every 90 sec x 2 sets
8 reps @ 65%of A
50,40,30,20,10 reps of:
Single Arm DB Floor Press @50/35
25,20,15,10,5 reps of:
*Note: Keep the floor press controlled on the eccentric.
Floor press is total reps, not each arm.
12 Crossbody Single Leg KB RDL each side