CrossFit Deviate, CrossFit Deviate South - WOD Standard - TopicsExpress

CrossFit Deviate, CrossFit Deviate South - WOD Standard Warm-Up 1 (No Measure) 150 SU/75 DU 2 Rounds: 5 Inch Worms 10 Mtn. Climbers 10 Eagles 10 Scorpions Shoulder Mobility with Band L1 Strength Back Squat (5x3 E3m15) L2 Strength Back Squat (12x2 @ 60% E:60) L1 Skill Metcon (No Measure) 15 Mins work on HSPU Progressions L2 Skill Metcon (Time) 15 min Cap 10-8-6-4-2 HSPU 20-16-12-8-4 T2B Unfinished Reps = +1 Sec/Rep WOD Metcon (Time) 21-15-9 Deadlift (115/185)(155/225) Burpees L2 Wears vest 25/35 Competitors Metcon (AMRAP - Reps) 10 Mins OTM Odd: 40 DU Even: Max Muscle Ups *Score is Muscle Ups

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