Friday, July 18, 2014

At CrossFit Upcountry, we try our best to make your birthday as embarrassing enjoyable as possible.

071814 WOD

A. 1:00 ME at each station

– double-unders

– ball slams

– hollow rock

– row

– parallette hops

B. Overhead squat – linear week 3

3 x 5

Add 10# to week 2; subset with 3 x 10 strict toes-to-rings/bar

C. AMRAP 12:00

15-yard shuttle run

3 strict pull-ups

6 lunges with barbell in back rack (3/side) (95/65)

9 burpees over barbell

Score is rounds and reps; partially completed shuttle run will not count as one rep.

>> On-Ramp

AMRAP 8:00

15-yard shuttle run

3 ring rows

6 lunges

9 burpees

Score is rounds and reps; partially completed shuttle run will not count as one rep.