SATURDAY, DECEMBER 8TH 2018

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Ryan Barlow | December 7, 2018 | no comments |

7:30AM METCON

Today’s WOD is programmed by CrossFit Operation Underground Railroad, a non-profit organization that exists to save children from human trafficking. Please visit www.ourrescue.org for more details on the organization. For details about the workout or how to donate, please visit www.crossfitour2million.com.

AMRAP20:

100 Double-Unders
9 T2B
8 DB Lunges (50/35)
7 Burpees
6 Wallballs (20/14)
5 Pull-Ups
4 Deadlifts (135/95)
3 Power Cleans (135/95)
2 Push Press (135/95)
1 400m Run

S1/MRx: Sub Hanging Knee-Raises; DBL (40/25); DL/PC/PP (115/80)
S2/MS: Single Unders; Sit-Ups; DBL (25/15); WB (14/10); DL/PC/PP (85/55)

Note* Each completed round is 544 Reps

8:30AM MOBILITY & RECOVERY

Group ROMWOD! Come join us for 25 minutes of static stretching and mobility work.

9:00AM STRENGTH & SKILL

Part 1) Overhead Squat Strength

Every 2min. x 4 Rounds:

3 OHS @ 75% 1RM

Part2) “Nancy”

5 Rounds for Time:

400m Run
15 Overhead Squat (95/65)

S1/MRx: OHS (65/45)
S2/MS: OHS (45/35); Reduce to 4 Rounds and only 10 OHS per Round.

*Note, this workout is meant to be completed unbroken. Choose a weight that is about half of what you did for Part I.

 

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