Labor Day WOD

Sep 5th, 2016

Comments: 0
Category: WODS

Labor Day WOD


Guns Out CrossFit – CrossFit

Warm-up (No Measure)

50 ft of each

Russian Kicks

Butt Kicks

Inch Worm

Walking Lunges

Duck Walk

Bear Crawl

No static mobility necessary

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Scaling Option A

30 squats

19 power cleans 115#/80#

7 pull ups

400 m run

Scaling Option B

30 squats

19 power cleans 95/65

7 pull ups mod

400 m run

3 – 4 RFT

Scaling Option C

15 squats

9 power cleans 65/45

7 pull ups

200 m run

4-6 RFT

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