Main Class:
As a team of 2 complete for time:
60 Back Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead (135#/95#)
40 Front Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead
20 Overhead Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead
* Break up reps with partner but stay in order of exercises.
** One bar per team, alternate work.
Advanced RX Class:
For time:
30 Back Squats (135#/95#)
20 Pull-ups
10 Shoulder to Overhead (135#/95#)
20 Front Squats (135#/95#)
20 Pull-ups
10 Shoulder to Overhead
10 Overhead Squats (135#/95#)
20 Pull-ups
10 Shoulder to Overhead
Optional Birthday WOD:
“Squatch 2.0”
4 Rounds for time:
400m Run with Barbell (45#/33#)
5 Muscle-ups
10 Kettlebell Swings (70#/53#)
15 Overhead Squats (135#/95#)
Results
Too many workouts to post! Fun team and solo WOD today. Thanks to Mark and Jeremy for suffering through my birthday WOD today with me. No thanks to the advanced class who all chose not to. Actually also no thanks to Mark since he beat me. #wtfitsmybirthdayyoujerk
Congrats in advance to our group who ran in the Tough Mudder today. Lindsay, Lucy, Lena, Lorraine, Maggie, Bill, Chris and Michelle S., and Deb along with some other friends and significant others got down and dirty. Hope the run and obstacles went well and the training paid off. Good team bonding time!
Props to our friends at CF Advantage for their recent Shoulder Press WOD demo on the main site:
Press 5 x 3 WOD Demo with CrossFit Advantage – video [wmv] [mov] [HD mov]