16.2 is in the books! Shakas and High Fives all around. You guys ROCK!! It is truely awesome watching ALL of you stepping out of your comfort zone and just frickin going for it each week with these tough WODs. The way Lahaina CrossFit has rallied together these past few weeks has been amazing! Bring it on 16.3!
WOD:
#determination
3 Rds for time:
(13min Cap)
10 Chest to Bar Pullups *UnLoaded Ring Rows
10 Ring Dips *Scale/UnLoaded -Dips with feet on box)
10 Power Snatch (135/95lbs) (Scale Clean and Jerk) *UnLoaded Plate Ground to Overhead
25 Box Jumps (24/20)
STRENGTH:
15 Min Cap
6 sets of 6 Push Press or 6 sets of 6 Unbroken Handstand Pushups (Athlete can choose deficit if desired)
Unloaded (No Barbell) Strenght Option:
5rds:
20ft Bear Crawl
10 Hollow Rocks
200m Sprint
Rest 1 min
COMPETITORS:
1. Run
A. 6 rounds of:
1:45 of Running
:15 seconds of Walking
Rest 4 minutes
B. 6 rounds of:
1:45 of Running
:15 seconds of Walking
Goal is to complete the exact same distance on each of the twelve 1:45 intervals.
2. Conditioning
8 Muscle ups
16 Power Snatch, 135/95
24 Box Jumps, 24/20
8 Muscle ups
12 Power Snatch, 155/105
16 Box Jumps, 30/24
8 Muscle ups
8 Power Snatch, 185/135
8 Box Jumps, 40/30
