Monday Jan. 13, 2020
HAPPY BIRTHDAY SHAWN AND BIG MIKE
1/13/1988 age 31
SKILL
TABATA Ring Rows
Tabata Floor Wipers
BIRTHDAY WOD:
31 Power Snatches (75/115)
31 Burpee Lunges
31Romanian Dead lifts (135/185)
102 Mountain Climbers
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Recent Posts
See AllSkill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB
360
WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)
300
A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!
310