WOD
A. Deadlift AMRAP in 3:00 (275/185#)
Rest 2:00
B. Ring Dips AMRAP in 3:00
Rest 2:00
C. Box Jumps AMRAP in 3:00
Rest 2:00
D. Double Unders AMRAP in 3:00
Rest 2:00
E. Burpees AMRAP in 1:30
Post reps separate. ex 38/41/82/220/29
NLP WODs
Double on Mon, Double on tues., single on wed., thurs rest, friday double, sat single, sun rest.
A. Build up to a heavy Power Clean single. Then do 3×3 @85% of that.
B. 3 Rounds of
-10 Deadlifts 275/155
-20 CTB Pullups
-30 Pushups
Rest 2:30 bw Rounds
Rest 5+ hours
Part 2: 5 Rounds of:
10 Thrusters (95/65)
30 Double Unders
Rest :90 bw rounds
What’s the name of that song during the crossfit part?
I’m coming in at six– going to take it (kinda) easy though, it’s been a while. Hope to see some of you all tonight!
So glad to have you back!!!! You have been missed!
Ron A — HAPPY BIRTHDAY!!