Saturday, January 17, 2015
"Not-Quite-Right Nate" + Burpee Bonanza
EQUIP: Pull-Up Bar, Wall, KB, WB, SB, Bar (2 loads)
WARM-UP:
*Active Stretch
*400m Run/ Row
2 Rounds of “Cindy-ish"
*5 C2B Pull-Up
*10 Triangle Push-Up
*15 SB Goblet Squat
-then: self-directed WOD-specific movement warm-up
———-
WOD 1:
“Not-Quite-Right Nate”
20 Min. AMRAP -
*2 x Bar Muscle-Up (sub: 4 Burpee-Pull-Up)
*4 x Wall Walk
*8 x Hang KB Snatch (c: 70/53, p: 53/35, f: 35/26)(4xR + 4xL)
———-
WOD 2: (inspired by CrossFit S3 WOD (1-9-2015))
6 min. AMRAP -
20 Deadlift (c: 275/185, p: 225/155, f: 185/135)
400m Run
AMRAP IRT: Burpee
-2 min. REST-
6 min. AMRAP -
30 Thruster (c: 115/75, p: 95/65, f: 65/45)
400m Run
AMRAP IRT: Burpee
-2 min. REST-
6 min. AMRAP -
40 Wall Ball (20/14)
400m Run
AMRAP IRT: Burpee
-2 min. REST-
6 min. AMRAP -
50 Ball Slam (30/20)
400m Run
AMRAP IRT: Burpee
SCORE = Sum of Burpees
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