Sunday 6/26/2016

Warmup:  Group Stretch

Skill:  Take 15 mins to work on Handstand Walking and Muscle Ups

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Partner WOD

Teams of 3

AMRAP in 4 mins:
100m Run (The whole team runs)
30 Box Jumps (24″/20″)
20 Burpees
30 Pull-ups
20 Deadlifts (225/155)
30 KB Swings (53/40)
20 Wall Ball shots (20/14) – 10′ target
30 Cleans (135/95)
200 DUs

Rest 3 Minutes

AMRAP in 6 mins:
100m Run (The whole team runs)
30 Box Jumps (24″/20″)
20 Burpees
30 Pull-ups
20 Deadlifts (225/155)
30 KB Swings (53/40)
20 Wall Ball shots (20/14) – 10′ target
30 Cleans (135/95)
200 DUs

Rest 3 Minutes

For Time:
100m Run (The whole team runs)
30 Box Jumps (24″/20″)
20 Burpees
30 Pull-ups
20 Deadlifts (225/155)
30 KB Swings (53/40)
20 Wall Ball shots (20/14) – 10′ target
30 Cleans (135/95)
200 DUs

*The whole team runs the 100 m.  Only 1 partner goes at a time on the other movements.  You must complete 1 exercise before moving onto the next.*

**This is a two part score the first 2 WODS you will count your total reps.  The 3rd WOD you will count your time.**

Testimonials

*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

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