11/12/18
WOD

20181112

Thank you Veterans for your service and the freedoms we enjoy because of you served!

CrossFit:

Jackie

For time:

• 1000m row

• 50 Thruster 45/35#

• 30 Pull-ups

Comp:

Stamina Squat:

Alternating "On the Minute" x 12 (6 Rounds):

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

*Both* lifts are performed with the same load:

61% of our estimated 1RM Front squat.

Jackie

For Time:

1,000 Meter Row

50 Thrusters (45/35)

30 Pull-Ups

Midline

AMRAP 8: AbMat Sit-Ups

At the start of the workout, and every minute on the minute there after:

25 Double-Unders

Synergy:

Ring Rows

5x6-8 (should be failing by the 8th rep each set)

Then,

"Push It"

4 Rounds for Time

30 Wall Balls

20 Push-ups

10 Calorie Bike