W.O.D FOR MONDAY 7/29/13

“30,000 feet”

Weekly warmup

BBW. Strict press. 3x3x3x3x3

W.O.D

Begin with 4 BURPEES

95/65

20 THRUSTERS

20 SUMO DEADLIFT HIGH PULL

20 PUSH JERK

20 OVERHEAD SQUAT

20 FRONT SQUAT

AT THE TOP OF EVERY MINUTE  YOU MUST COMPLETE 4 BURPEES.  ALSO WHEN FINISHED WITH EACH SET AND BEFORE MOVING ON TO THE NEXT SET YOU MUST COMPLETE 4 BURPEES.

 

This Wod  is named 30,000 feet cause that’s where I’m programming it from.

 

Testimonials

*When I first started Crossfit Lighthouse I was at my heaviest weight of 210lbs. I realized how unhappy I was with myself and decided to make a change. I wanted and needed a healthier lifestyle, so I contacted my best friend and now coach Amanda. She encouraged me to join Crossfit and reassured me that I would succeed. She gave me the push that I needed to take the next step. One of the hardest things for me was just showing up. However, once I was there I instantly fell in love with the coaches, DEEZ, people and the environment. From then on I have grown more confident and have lost over 70 lbs. every morning I go to Crossfit I push myself harder and joining was one the best decisions I have ever made. I have participated in races, which is something I never thought I could do. Cmc, savage race, and tough mudder are three of my proudest accomplishments. I never would of been able to achieve any of this without my "family" at Crossfit lighthouse!*
Anjelyne Kiernan *Results will vary on each individual*,

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Bellmore, NY 11710.
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