2/15/16

 In WOD


Agate Pass CrossFit – CrossFit

We will be re-doing lurong WOD #1 but we Will NOT be doing the core (unless your heart desires it). skill/strength we are going to be doing Sumo deadlift 8×2 instead 🙂 see you all tomorrow! come with a smile 🙂

Warm-up

WOD

Lurong WOD 1 (AMRAP – Reps)

WOD

Level III (3)

3 Minute Max Calorie Row

1 Minute Rest

3 Minute Max REPS Cluster at 155 lbs

1 Minute Rest

3 Minute Max Calorie Row

Level II (2)

3 Minute Max Calorie Row

1 Minute Rest

3 Minute Max REPS Cluster at 95 lbs

1 Minute Rest

3 Minute Max Calorie Row

Level I (1)

3 Minute Max Calorie Row

1 Minute Rest

3 Minute Max REPS Ground to Overhead at 55 lbs

1 Minute Rest

3 Minute Max Calorie Row

skill/strength

Core work and double unders

10 min EMOM

Even=GHD sit up (weighted optional)

Odd=Max Double under

Skill/Strength

Sumo Deadlift (8 sets of 2)

Recent Posts