WOD November 30, 2016 (Wednesday)

EMOM 10 mins:
Minute 1: Accumulate 30 seconds of either free standing or wall hand stand hold
Minute 2: Accumulate 30 seconds of L-sit hold

Push Press 5-5-5-5-5 start at 65% 1rm

Three rounds for time:
800 Meter run
20 Overhead Squats 75/55 RX

CrossFit – Sun, Jul 28

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 4 Rep Deadlift @70 1 RM5) LVL 1 Dynamite (Time) For Time Buy In 1000m Row Then 3 Rounds 18 Deadlift 15 Burpee 9 Push Jerk RX- 135/95
CrossFit – Sat, Jul 27

CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
CrossFit – Fri, Jul 26

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…

CrossFit One World