WOD for 08 SEP 2016

0500 and 1130 at the Usual.


If you guys get a chance if you could “Like” my facebook page for Lebanon CrossFit I would appreciate it. It is what all the cool kids are doing these days.

Here is the URL: https://www.facebook.com/LebanonCrossFit/

Congrats to Ryan yesterday hitting a 420# Deadlift for a PR!!! That is some serious weight! So he will have a solid post surgery goal after he goes under the knife next week.


Warm Up:

Dynamic Running Warm Up



5 x 100m sprints



7 Deadlifts, pick load

Every 2 mins for 10 mins.


7 rounds for time of:

10 Handstand Push-ups

10 Bent Over Barbell Rows, 135/95 lbs

20 Jumping Alternating Lunges

10 TTB


That might literally take a year to do.

Let us become beasts!!!!!!!

One thought on “WOD for 08 SEP 2016

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