CrossFit WOD, April 27, 2018

Ladder of Death

Warm-up
7:00 AMRAP
Row 250 then
10 Single leg KB Deadlift
10 Box step up 24/20
10 KB around body (light)

Mobility
2 rounds 1:00 each (:30 each side)
Banded Hamstrings
Pec smash with lacrosse ball
Tricep door stretch

Weightlifting
MOD (20:00 Time cap)
Shoulder Press (3-3-3-3-3)
Ascend 50%, 60%, 65%, 70%, 75%

Metcon
A Ladder of Death (Time)
2-4-6-8-10-8-6-4-2
Deadlift 185/115#
Bar facing burpees
Rest 1:00
10-8-6-4-2-4-6-8-10
Wallball 20/14#
Hand Release Push-up
Rx+ 275/155, Ring Dips

Metcon
Little Ladder of Death (Time)
2-4-6-8-10-8-6-4-2
Deadlift 135/95#
Burpees
Rest 1:00
10-8-6-4-2-4-6-8-10
Wallball 14/10#
HR Push-up

Scale weight and push-ups to knees