WOD for 30 JAN 2016

0500 and 1140ish at the Fred

 

CrossFit Open!

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It is a ton of fun!

 

Warm Up:

Complete as many rounds as possible in 6 mins of:

30 Double Unders

8 Single Leg Romanian Deadlifts, Right

8 Single Leg Romanian Deadlifts, Left

6 Single Arm Kettlebell Thrusters, Right

6 Single Arm Kettlebell Thrusters, Left

 

WOD:

11.2

Complete as many rounds as possible in 15 mins of:

9 Deadlifts, 155/100 lbs

12 Hand Release Push-ups

15 Box Jumps, 24/20 in

 

Strength:

Alt EMOM

Shoulder Press 5-5-5-5-5, using heaviest weight per set

Back Squat 5-5-5-5-5, using heaviest weight per set

 

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