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Wednesday, January 8 2020

Posted by Mandee on January 7, 2020   |   4 Comments

 

 

Team WOD #1

8min AMRAP:

4 Kettlebell Sumo Deadlift High Pulls   24/16kgs   RX+32/24   MRX 20/12

6 Kettlebell Goblet Squats
8 Russian Kettlebell Swings

*One person works and completes a full round, one person rests and then switches.

REST 2min

Team WOD “Tail Pipe” Courtesy/Credit to Gym Jones **original Tail Pipe is 3 rounds**

4 Rounds For Time:
(Partner 1) 250/200m Row or 0.6/0.5km Assault Bike
(Partner 2) Kettlebell Rack Hold   24/16kgs x 2 KBs  RX+ 30/24   MRX 20/12

*Rules = P1 rows/bikes while P2 holds KBs in rack position (has to be in rack), then switch positions, Has to be in rack for row/bike to begin. Once both have completed row/bike = 1 round

4 responses to “Wednesday, January 8 2020”

  1. Nathaniel says:

    Susanna brings a big punch and a big smile to every workout! She’s dedicated to doing things right and improving her CrossFit game. She conquered her first Open this year and has been a great addition to CFHSV. Keep rockin!

  2. Mandee says:

    It doesn’t get much better than this awesome lady! Susana has been a sweet, positive light since she walked into CFHSV and she’s been making big gains along the way. She is a stellar athlete who moves well and always focuses on form and technique. So glad she calls CFHSV home! 😃

  3. Justin says:

    15+7/13:42 rx with Doug

  4. Kim G says:

    13+9/9:25 with Amy