Leg Drop






Strength : Deadlift


WOD: For Time
Row 1000m
60 Box Jumps 24/20 (full stand)
120 Double Unders


S: Row 750m, 40 Step Ups, 200 Singles
L1: 40 Box Jumps 24/20, 80 Double Unders



The Program


1. Strength and WOD as Rx


2. EMOM 15m
a: 12 Cal Airdyne AFAP
b: 8 Hang Power Clean (for speed method)
c: ME HSPU 3″ deficit (kip)


3. 400m Sled Drag walking forward, done heal to toe loaded with 180/110

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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