WOD for 13 SEP 2016

0500 and 1130 at the usual spot

Here is Carl’s Spartan Race pics!


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



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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