WOD:
21-15-9
Pull Up
Overhead Squat
Rest 5 Minutes then…
Fitness Standard: 400 m run for time
Strength:
Sumo Deadlift High Pull, 3 x 8
Daily Challenge: Accumulate 3 minutes of middle plank
Post loads for SDHP and time for couplet/run to comments…
taken from crossfitokc.com
WOD: 4:33 @ 65# OHS
FITNESS STANDARD (400m run) 1:21
STRENGTH: 45-65-85#
DAILY CHALLENGE: 3:00 unbroken middle plank