WOD

18
Aug

Do Aliens Exist? Yes or No

CrossFit Tactical Strength – CrossFit

Warm-up

Basic Warm Up (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Moutain Climber

:15 Lunge

Mobility

Internal Shoulder Distraction (No Measure)

Internal shoulder distraction of choice. Min

Strength

Bench Press (5×5)

55% Straight Weight

3 Second Pause at bottom of lift

Accessory

Every 2 Minutes complete the following:

Plyo Push up (4 sets of 10 reps)

Place plates outside hands in a pushup position. Do a complete depth push up and explode up jumping your hands to the plates.

RIng Plank ( Single Arm) (4x 60 second holds)

plank on low rings with only 1 arm

Metcon

Metcon (Time)

For Time:

12-9-6-3 Reps of Deadlift 275/185

3-6-9-12 Reps of Push Press 135/95

1 2 3 102