WOD for 27 DEC 2016

0500 and 1140ish at the Fred!

 

I hope everyone’s Christmas was as epic an awesome as mine! It was glorious!

The grand opening for Lebanon CrossFit is going to be on 21 JAN. Unfortunately that is the weekend after MLK day so it may be a stretch getting back to back weekends off for anyone who wants to go. Let me know if you want to go and I can arrange lodging if needed.

If anyone takes or want to know more about supplements (legal supplements) I have become an Advocare distributor and can help getting you on the right track so you don’t waste a bunch of money buying random stuff. Let me know if you are interested!

On to the OPs!

 

Warm up:

Complete as many rounds as possible in 5 mins of:

Row, 250 m

10 Wall Balls, 20/14 lbs

10 Russian Kettlebell Swings

 

WOD 1:

Complete as many rounds as possible in 10 mins of:

30 Double Unders

3 Muscle-ups

 

WOD 2:

Row 1 km

This is an all out effort for time.

 

Strength:

Deadlift 7-7-7-7-7, using heaviest weight per set

Overhead Squat 7-7-7-7-7, using heaviest weight per set

 

Treat this as an alternating EMOM. During the ODD min you will complete 7 reps of deadlift. During EVEN min you will complete 7 reps of overhead squat. Gradually increase load of each movement with each set to make it as difficult as possible. Reps must be unbroken for the workout to qualify as prescribed.

A strait spine is a happy spine

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