WOD

09-17-19

By September 17, 2019 No Comments

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

200m Run

6 Warm UP load KBS ea side

:20 HS Hold On Wall

10m Bear Crawl

200m Run

5 Warm Up or Working Load KBS ea side

5-10m HS Walk OR Bear Crawl

200m Run

#BACASTRONG3 (Time)

RX+

6 Rounds:

6 Kettlebell Snatch ea side 70/53

15m Handstand Walk

400m Run

RX

6 Rounds:

6 Kettlebell Snatch ea side 53/35

15ft Handstand Walk OR 15m Bear Crawl

400m Run

SADPTD:

6 Rounds:

6 KBS ea side 26

15m Wheelie

400m Ski

Scale: KBS load, Run to 500/450m Row.

*30 Min Time Cap.

Anthony Begins his 3rd round of Chemotherapy today. 9/17/19. This is an in- patient treatment and he will need all the encouraging love and messages while he is in the hospital. Bring it for Baca!

Cool Down

1. 5 min bike

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side