Coach Lane, Judge, at the recent CrossFit Dirty South Games
Warm-up:
11 Plate Circles Overhead (11 each direction)
42 Box Step-ups (24"/20" - no 12" boxes!)
21 Kips on High Rings
21 Frankensteins
(2 Rounds)
Skill Review:
L-Sits - Progression on boxes and parallettes
WOD:
AMRAP in 20 minutes
21 Kettlebell Swings (24/16)
400 meter run
14 Deadlifts (65% of 1RM)
11 Plate Circles Overhead (11 each direction)
42 Box Step-ups (24"/20" - no 12" boxes!)
21 Kips on High Rings
21 Frankensteins
(2 Rounds)
Skill Review:
L-Sits - Progression on boxes and parallettes
WOD:
AMRAP in 20 minutes
21 Kettlebell Swings (24/16)
400 meter run
14 Deadlifts (65% of 1RM)
1 comment:
Strong WOD today. Very HOT WOD today. Hank and Durand did it in 95 degree heat. Ouch. Both could ring their shirts out after they were done.
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