warm up
100m run
4x
then...
50 single skips
8 spidermans
3x
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*EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Westside
Close grip bench
8 sets x 2 reps
Olympic
30 power cleans for time (135lbs)
Endurance
rest day
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TEAM WOD
For Time
100- Floor wiper 115/75
Run 200m
100- Deadlifts 185/115
Run 200m
100- floor wipers
Run 200m
*one partner working at a time
*1/2 reps done by each
*runs done by both
*WOD courtesy of CrossFit Columbus
*1/2 reps done by each
*runs done by both
*WOD courtesy of CrossFit Columbus
POST TIME AND EXTRA CREDIT TO COMMENTS
I did Annie today....11:25
ReplyDeleteTerry/Sean- 38:09. (75#, 155#)...Hot, nasty a good partner, great coaches and we did it....what else can you ask for!!!..I love it!!!
ReplyDeletePeanut- 21:53 (30# FW, 115# DL)
ReplyDeleteJack & FloJo- 26:08 ( J-115# FW, 145# DL, F-45# FW, 90# DL)