Crossfit 213 Downtown Los Angeles WOD 9/29/16

Thursday:

Warm-up:

     Thoracic Spine Mobility/ Posterior Chain Activation + Handstand Walks

Strength/skill:

     Find a Heavy 5RM Deadlift

*(Slow and Controlled 5 Second Descend on every rep.)

Metcon:

For time:

     40 Burpees

     50 Double-Unders

     30 Burpees

     50 Double-Unders

     20 Burpees

     50 Double-Unders

     Row 1K

*Depending on class size, some will start or end with 1k row.