Wednesday, 01-16-13

BRING LONG SOCKS if you are able to do 2 consecutive rope climbs!!!!

 

 

 “Every accomplishment starts with the decision to try.” Unknown

 

 

Strength/Skill:

EMOM for 8 minutes- 5 HSPU's

WOD:

5 Rounds of

Minute 1 - 2 rope climbs (18 ring rows unless you can do 2 rope climbs)

Minute 2 - 10 single arm dumbbell push press (70,50) - both arms, so a total of 20

Minute 3:  3 deadlifts (heavy)

You are resting for the remaining time in the minute after you have completed the work.  This is a 15 minute workout.

Post-WOD:

2 minutes double unders for max reps.

 

CrossFit Open Competitors:

No Post-WOD.  Rest 5 minutes, then:

3 rounds for time of :

  • 20 GHD situps
  • 20 calorie row
  • 40 double unders

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