WOD for 01 SEP 2016

***Fredericks is closed on Friday so we are beasting today!!***

 

0500 and 1130 for CrossFit

No Oly AM today.

 

Well that team wod yesterday was quite the experience. Props to everyone though last time we did it fully 3/4 people didnt finish. Today everyone finished. Great Job.

 

Warm Up:

Complete as many rounds as possible in 8 mins of:

Run, 200 m

10 Russian Kettlebell Swings

15 Ball Slams

Handstand Walk, 25 ft

 

WOD:

For time:

Row, 250 m

30 Double Kettlebell Push Press, 53/35 lbs

20 Deadlifts, 275/185 lbs

10 Muscle-ups

20 Wall Balls, 30/20 lbs

30 GHD Sit-ups

Row, 250 m

 

Strength:

Work up to a 1RM Clean and Jerk.

 

 

 

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