10 MIN AMRAP
5 C2B Pull Ups
10 Med Ball Push Ups
15 Med Ball Twists 20/14
3 Position Clean
Build to a Heavy Complex
High Hang, Knee, Floor
Reverse Lunges
3 Sets of 10
Bar on the Back Rack Position
Romanian Deadlifts
2 Sets of 20
Bar descends to mid-shin, but does not touch floor
Come see Kelly D’s Radio Blue Band. They will be performing 7:30 – 10:30 P.M., Wednesday, August 24th @ Bobbique, 70 West main St., Patchougue. They will also be performing Friday, 7:00 – 11:00P.M.@ the Eastport Luncheonette, 497 Montauk Hgwy., Eastport. Strength/Skill – Handstand walk/H.S.P.U’s/Handstands 10,9,8,7,6,5,4,3,2,1 S.D.H.P 95/65 Ring Dips 200m Run
Strength: Weighted Push Ups 6X3 Tababtas KBS 53/35 Floor Presses 95/65 Pull Ups Med Ball Twists 20/14
Deadlifts 6 sets 3 @ 70% For time: 30/21 AAB 30 Deadlifts 225/155 30 Bar Muscle Ups 30 Deadlifts 30/21 AAB
In a 3 person team complete 6 RFT- 10 single arm DB OHS 50/35 (5 each arm) 20 HSPU 2:1 30 DB Deadlifts 50/35 40/30 Cal Row *1 person works at a time* **2 KB’s 53/35 must be held during the wod while one person works. 1 person may hold both KB’s if wanted**
WOD- 6 RFT 30 Hollow Rocks 25 Push Ups 20 Med-ball Cleans 20/14 15 Barbell Good Mornings 45/30 5 Muscle Ups (2 pull up & 2 Dips for Scale)
Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! Strength 14 Min EMOM Odd – 40 D/U Even – 4 TGU 35/25 WOD Crossfit Open WOD 15.4 8 Min AMRAP 3 HSPU 3 Cleans 185/135 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans…