WOD for 13 SEP 2016

0500 and 1130 at the usual spot

Here is Carl’s Spartan Race pics!

20160910_135243.jpg

Carl was beasting on some Front Squats yesterday and is making some significant improvement so congrats on finishing the Spartan Race!

My legs are feeling a little bit…iffy from yesterday. Ugh.

If you guys get a chance if you could go to FaceBook and leave a review on Lebanon CrossFit of my coaching I would appreciate it. We are trying to fill out the page a little bit and reviews help a lot! Now if you think my coaching sucks and I smell bad feel free to not let the World know and keep it to yourself because clearly you have bad tastes in both coaching and smelling. Cause I smell AMAZING just ask the my wife…

 

Here is the Death:

 

Warm Up:

2 Rounds:

SL RDL 10 ea (use a light weight)

Unilateral KB Squat 10 ea (use a light weight)

Dolphin Pushups 10

 

Strength:

5 Deadlifts, pick load

Every 2 mins for 10 mins.

 

WOD 1:

Complete as many rounds as possible in 12 mins of:

10 Dumbbell Snatches, 70/55 lbs

20 Ball Slams (Gonna have to figure out an alternative to this)

Run, 200 m

 

WOD 2:

Complete as many rounds as possible in 7 mins of:

7 Handstand Push-ups

7 Ring Rows

 

 

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