Member Monday
March 18, 2019
Indianapolis, Speedway, Pittsboro
3.20.19 WOD
March 19, 2019

3.19.19 WOD

Indianapolis, Avon, Hendricks County

CrossFit WOD

EMOM 10:00
Minute 1: 20s L-Sit hold
Minute 2: 20s Handstand hold

Each for quality, perfect reps:
5 Rounds of 60s/30s off:
1a) Wall balls (20/14)
1b) Double unders
1c) Row or bike for calories
1d) Pull-ups
*Score = total reps/calories

Rx+: C2B pull-ups
L2: 14/10, double under attempts, 8-10 band assisted pull-ups per round
L1: 10/8, ring rows 8-12 reps per round

Extra Credit
Seated DB cleans: 3 x 12. Rest 60s.


Burn WOD

“Dumbbell DT”
5 Rounds for time:
12 DB Deadlifts (50/35)
9 DB Hang power clean
6 DB S2OH

Mobility

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