Member Monday
April 22, 2019
Indianapolis weightlifting, Speedway
4.24.19 WOD
April 23, 2019

4.23.19 WOD

Speedway, Zionsville, Pittsboro

CrossFit WOD

1a) DB neutral grip bench press: 4 x 8. Rest 30s.
1b) Ring rows w/ rotation: 4 x 12. Rest 30s.

EMOM 12:00
Odd minutes: Handstand push-up, volume accumulation or practice
Even minutes: Double unders, volume accumulation or practice
*Score = total reps of HSPU

Not for time:
21-15-9
Push-ups
DB Hammer curls

Extra Credit
DB shrugs: 3 x 20. Rest 60s.
–DBs in front, explosive reps


Burn WOD

35:00 AMRAP w/ a partner:
Run 800m
200 Double unders
Run 800m
100 Box jumps
Run 800m
50 Wallballs

Foam roll

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