WOD 8.12.16 15 min AMRAP 100m Waiters Plate Walk (45/35) (balance the plate on one hand locked out overhead) 3 Deadlift (275/165) 6 HSPU 12 Ring Rows Core Finisher 2 minutes of Hollow Hold August 12, 2016/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2016-08-12 05:30:192016-08-15 22:53:208.12.16
WOD 8.11.16 Every 7 minutes complete: 400m Run and with the remainder of the time max rounds of: Cindy until 20 rounds are complete 35 min Cap August 11, 2016/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2016-08-11 05:30:022016-08-15 22:51:558.11.16
WOD 8.10.16 7 min EMOM 5 Burpees 30 DU rest 3 min 7 min EMOM 30 DU 5 Alternating DB Snatch (55/35) each arm rest 3 min 7 min EMOM 5 Alt. DB Snatch 5 Burpees August 10, 2016/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2016-08-10 05:30:052016-08-15 22:50:408.10.16
8.12.16
15 min AMRAP
100m Waiters Plate Walk (45/35) (balance the plate on one hand locked out overhead)
3 Deadlift (275/165)
6 HSPU
12 Ring Rows
Core Finisher
2 minutes of Hollow Hold
8.11.16
Every 7 minutes complete:
400m Run and with the remainder of the time max rounds of:
Cindy until 20 rounds are complete
35 min Cap
8.10.16
7 min EMOM
5 Burpees
30 DU
rest 3 min
7 min EMOM
30 DU
5 Alternating DB Snatch (55/35) each arm
rest 3 min
7 min EMOM
5 Alt. DB Snatch
5 Burpees