Friday, January 5, 2018

It has been great having Ansgar and his family visit with us from Germany. Ansgar is the drummer in a band (The Boss Hoss) and is really good at handstands!

010518 WOD

A. Group warmup

B. Bench press

Take 5 minutes to build to a challenging set of five reps, then:

3 x 5 at that weight (use spotter)

C. For time:

10 Strict Pull-Ups

20 Burpees

30 Russian kettlebell swings (53/35)

40 abmat sit-ups

50 Dumbbell Thrusters (35/20)

40 abmat sit-ups

30 Russian kettlebell swings (53/35)

20 Burpees

10 Strict Pull-Ups

CrossFit Invictus

>>On-ramp

For time:

10 ring-rows

15 modified burpees

2o Russian kettlebell swings

30 ambat sit-ups

40 air squats

30 ambit sit-ups

20 Russian kettlebell swings

15 modified burpees

10 ring  rows

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Sugar detox day 3