15 min to Establish a 1RM Deadlift.
*Have fun, but don’t take more than 3-4 heavy attempts.
- then -
Tests:
1) 1 set ME UB Ring Dips*.
*If you have Muscle-ups, do those.
2) 1 set ME UB Double-Unders (redo if miss occurs before 20 reps).
3) ME UB Wall Balls 20/14# (stop if you get to 150, note time).
Post load and reps from each test to comments. WOD courtesy of Outlaw CrossFit.
MARK YOUR CALENDARS! Two events this Saturday!
"What, Why, and How of Essential Oils" - Janie Hill, RN experienced in herbal/botanical remedies and neutraceuticals, will be teaching this class. You will learn what essential oils are, why they work, and how to use them. 10:00am at the home of Kim Hardy, 2708 Countrywood Way, Birmingham, AL 35243. (This is also the home of the 2013 Rowing Into the New Year champion rower, Caroline Hardy!!)
WODism for Autism is a come-and-go event at CrossFit Alabaster. Get there anytime between 10:00am-2:00pm and they will put you in a heat. There is no registration fee, they just ask that you make a donation of any amount you choose. You can participate in the WOD "Taylor", the Ground-to-Overhead relay, or both! Coach Dawn of CF Alabaster created this event in 2012 in honor of her son Taylor and as a way to bring awareness to Autism. Several Carport athletes went to this last year and had a blast. Coach Cori even brought home a prize!
4 comments:
265 max DL
2 MUs (Brian gave me some good input on straight arm multiples, unfortunately I had already spent all my MU money)
3 (THREE) consecutive DUs. I can hear Drew's scoffing from here.
26 WBs
Tomorrow's WOD is
5 minutes to establish a 5-rep max Press
Then
For time:
40 KB Snatches (20 each arm – anyhow) 24/16kg
40 KB OH Walking Lunges (20 steps each arm – anyhow) 24/16kg
Run 800m
40 KB Snatches (20 each arm – anyhow) 24/16kg
40 KB OH Walking Lunges (20 steps each arm – anyhow) 24/16kg
Coach Drew.. My DL was a pr by #5 :-) Just fyi.
315# DL/10 ring dips/41 DU's/40 WB's
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