WOD 151119

 In Crossfit, Education, Health, Kettlebells, Lifestyle, Nutrition, Sport, Strength, W.O.D.

*Reminder, the gym will be closed this Saturday. Please join us at 9am for our beach WOD fundraiser to support Natalia’s daughters, and celebrate her memory. Everyone is welcome to workout. Memorial services will be at Loggerhead Beach Park from 10am-12pm. Visit HERE to support. 

AMRAP 6

2 Muscle-ups 

Shuttle Run

Rest 2mins

AMRAP 5

4 C2B

Shuttle Run

Rest 2mins

AMRAP 4

6 Pull-ups

Shuttle Run

Then,

10rds – 30ON/30OFF Weighted Planks (45/25)

*Strength WOD*

Shoulder Rotations – 3x10R/10L

Cuban Press – 3×6 (lighter)

1-Arm DB Press – 4x8R/8L (by feel)

1-Arm DB Row – 6x5R/5L (2sec pause at top of each rep, by feel)

Practice L-sits

“Love is blind; friendship closes its eyes.” -Friedrich Nietzsche

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