I swear last night when i went to sleep it was Friday

 In WOD


CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

couch

Skill

Rope Climb (practice )

just work through rope climbs. EVERYONE HAS TO TRY!

work on single arm OH lunges. work up to heavy single on each leg. Practice both arms OH. find a weight you can do for 100ft




Metcon

Metcon (Time)

100 ft oh walking lunges ( single DB 50/35/

100 double unders

50 wall balls

10 rope climbs (20 strict pull ups, or 15 mu)

50 wall balls

100 double unders

100 ft oh walking lunges

rx+

oh walking lunges 80/50

wall balls 30/20

20 min time cap

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