The Cell Gym CrossFit Superstition – WOD
Thank you to all the men and women who sacrifice to keep America safe.
Warm-up
Warm-Up 7 (No Measure)
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats facing wall
10 Sit-ups
10 Push-ups
10 Kipping Swings
10 Pull-ups
10 Ring Dips (Do negetives if you can’t do them)
Wendler
Wendler Week 4
40% X 5
50% X 5
60% X 5
Back Squat (40% x 5)
Back Squat (50% x 5)
Back Squat (60% x 5)
Metcon
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Women weight is 135# (scale as needed) we don’t need broken spines 🙂
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