Thursday, May 9 WOD


  • Couch / Super Couch Stretch
  • Super Front Rack

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

WOD: Death by L Pull-Ups

  • 1 L Pull-Up in minute 1
  • 2 L Pull-Ups in minute 2
  • 3 L Pull-Ups in minute 3…etc.

Cash-Out: AMRAP in 6 minutes of…

  • 3 Wall Walks
  • 9 Sumo DeadLift High-Pulls w/ kettle bell

Loads:  C: 2/1.5 pood   S: 1.5/1 pood   D: 1 pood/ 25-30lb


Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Favorite WOD Shoe: All of them, provided the toe/heel differential is low and the colors are loud!

Coach Pozzetta


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Tomatillo Pulled Pork

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