Here we go Elation Nation! Day 3! How did we do? Tough, we know, but keep working! WE GOT THIS! Check out the WOD and movements on this video! https://www.facebook.com/crossfitelation/videos/500727824148765/
WOD:
10 min cardio (run, walk, bike)
2 rounds of:
2:00 plank
1:00 DB SNATCHES (use water jugs, back pack)
2:00 hole sit
1:00 DB PRESS
2:00 6” hold
then,
10:00 cardio (yep!)
Skill 1-Arm Rows 4x6 5-rep Max Power Clean WOD 1-10 Power Cleans (95/135) 10-1 Floor Bench Press (95/135) 5 Wall Balls after each set I.e. 6PC, 5BP. 5WB About 21 min CAP THIS IS IT: Increase/Decrease
HAPPY B-DAY CELEBRATIONS TO BILL 3/27/64 age 59 BETSY 3/30/66 age 57 LEGENDS!!!!!!! Skill: 58 Bicycles 58 Alt. Knees to Elbows WOD 3 Rounds 2 Wall Walks 10 HSPU's (1 strict) 9 Pull Ups (1 strict) 9 B
WOD 6 min AMRAP 8 TTB 8 Power Snatches (55/75) 2 min rest 5 min AMRAP 7 TTB 7 Power Cleans (65/95) 3 min Rest 4 min AMRAP 6 TTB 6 Ground to Overhead (75/115)