Member Monday
February 18, 2019
Indianapolis, Hendricks County
2.20.19 WOD
February 19, 2019

2.19.19 WOD

Indianapolis, Speedway, Pittsboro

CrossFit WOD

Speed Push Press : 6 x 3 @80% of last Friday. Every 60s.

EMOM 20:00
Minute 1: 15 DB push press (50s/35s)
Minute 2: 30 Double unders
Minute 3: 15 Bent-over double DB rows (50s/35s)
Minute 4: 15 Burpees

L2: 40s/25s, double under attempts, 10 burpees
L1: 35s/20s, 40 single unders, 8 burpees

Extra Credit
1a) Banded Hammer curls: 3 x 15. No rest.
1b) Elbow out tricep extensions: 3 x 15. No rest.

Burn WOD

21-15-9 reps, for time of:
One arm alternating dumbbell snatch (50/35)
Burpee over dumbbell

3 rounds for time of:
Handstand hold x30s
15 Dips
15 Double dumbbell bent over rows

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