Wednesday, Dec. 30, 2015
Oh, Holley. We are going to miss you and your hilarious photo expressions. San Diego better appreciate you as much as we do!
123015 WOD
A. EMOM 9:00
Min 1: 0:30-0:45 handstand hold
Min 2: 0:30-0:45 windshield wipers off bar
Min 3: 0:30-0:45 dumb bell renegade rows
B. Press – week 1 | month 3
Add 5# to 1RM to find new WW, then calculate:
65% x 5
75% x 5
85% x 5+
C. Reebok CrossFit Games Master Qualifier 2015 Event 4
For time:
21-15-9
Deadlifts (225/155)
Box jumps (24/20)
Handstand push-ups
>> On-Ramp
For time:
15-12-9
KB deadlifts
Step-ups
DB seated presses
D. Cash-out
800-meter run or 1K row