Workout of the Day
1. 4 sets (not for time):
Wt. Plank x 60 sec
Rope Climbs x 2 reps
Rest as needed

2. For Time:
Run 200m
30 Banded Over-Unders (24/20)
15 Deadlifts (225/155)
Run 400m
15 Deadlifts
30 Banded Over-Unders
Run 200m

3. Mobility:
Standing Straddle, Forward Fold,
Dragon Pose, Pigeon Pose

Post your results to the Whiteboard.

The Banded “Over-Under” by Chris Spealler

The under/over. It's so simple, but so devastating. #iconathlete #teamspeal #crossfit

A video posted by Chris Spealler (@cspealler) on



2015 CrossFit Games Behind the Scenes Part 3