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WODs for Thursday 12-15-16. Olympic Lifting is ON at 7pm.

December 15, 2016

 

CrossFit 

I had hoped to program HELEN, an undiluted dose of pure Crossfit and a fantastic fitness test, but it’s pretty cold, and it’s pretty dark at 6am, so if you prefer, you can skip the run as follows:

Helen is 3 rounds for time:

400 M run

21 KB Swings @ 53/35

12 Pullups

If you prefer you can sub 100 Doubles for the 400 m run.  300 singles would be the scaled option.  This is a classic.  Go get it!

Open Prep

Warmup

10 Deads, 10 Stiff legged Deads, 10 Hang Cleans, 10 Fronts squats, 10 S20 @ 65 lbs.

Work

EMOM x 20 Odd- 15 Box Jumps 24″ @ 95,  Even- 10 Chest to bar Pullups

 

 

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2 comments

  1. Helen
    9:06


  2. Yay- don’t mind Helen so much…seems like last time I did this was November of 2014..I scaled pull-ups with 1 band. Today was 15:07 RX.



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