Wednesday – 121017

Happy BDay Stephen!

Would still like to have a few more people for this weekends Partner WOD / Fundraiser at CrossFit Heath. It’s an awesome gym and should be a lot of fun!

WOD

1a) 3X7 DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X7 Good Mornings – heavy, rest 30 sec.
1c) 3X20 BB Lunges (front rack)– heavy, rest 30 sec.
1d) 3X7 Muscle-Ups – heaviest, rest 30 sec.
Notes: Lunges are 20 total alternating. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as many UB as possible, but do not add load. If you do not have muscle-ups, use the strict banded version.

-then-

“CrossFit Wylie Intro WOD” – compare to 120711

For Time:
Run 400M
30 Squats
30 AbMat Situps
15 Pullups
15 Pushups

OUTLAW
1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

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