161209

Tonight at 6:30pm is the event. You can also perform the workout by attending any class on Friday. Bring a gift to make a child’s wish come true. 

FRIDAY

WOD

“Naughty Or Nice”

Naughty

7 minute AMRAP of:
7 Deadlifts, 115/75
7 Thrusters, 115/75
7 Burpees Over the Bar

Nice

7 minute AMRAP of:
7 Deadlifts, 75/55
7 Thrusters, 75/55
7 Burpees Over the Bar


STRENGTH

Squat Clean Thruster

15 minutes to find a 1RM


ACCESSORY WORK

A. 4 x 15 GH Raises for speed
B. 50-75 GHDSU
C. 3 x 5/5 of Axle Bar Deadlift + Axle Bar Hang Power Clean, max load unbroken

SHRED

WOD

5 minute stations of:
Step up complexes
Glute Activation
Rowing
Biking
Jogging variations
– repeat for 2 rounds

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016

Advertisements
This entry was posted in WODs. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s