Indianapolis, Hendricks County
5.14.19 WOD
May 13, 2019
Indianapolis gym, Speedway
5.16.19 WOD
May 15, 2019

5.15.19 WOD

CrossFit, Indianapolis, Pittsboro

CrossFit WOD

EMOM 10:00
Odd minutes: 20 Iso dynamic double KB rows (total reps)
Even minutes: 20s Handstand hold

L2: 15s Handstand hold
L1: 20s Overhead KB hold

EMOM 10:00
Odd minutes: 15 Air squats
Even minutes: 15 Burpees

L2: 10 Reps of each
L1: 10 Reps of air squat, 6-8 reps of burpees

Extra Credit
EMOM 10:00
Odd minutes: 10 X-Band walks left + right
Even minutes: 10 Strict push-ups

L2: Box push-ups
L1: DB Triceps extensions

Burn WOD

For time:
50 Cal bike
50 Burpees
50 Wallballs
*15:00 cap

Rest 5:00

3 Rounds for quality:
25 Banded curls
25 Banded pull-aparts
Run 1 lap

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