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WOD

2
Jul

180702

Announcements

Sign up for the Row Raiser 7/7
https://www.eventbrite.com/e/row-raiser-2018-tickets-45491600602

CrossFit Pally – CrossFit

Weightlifting

Clean Complex (15 minutes to build up in weight, record heaviest)

1 Power clean + 1 Hang squat clean + 1 push jerk

Metcon

Metcon (Time)

Granite Games Workout #6

150 Double Unders

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

50 Dumbbell Thrusters (50lb/35lb)

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

150 Double Unders
Intermediate and scaled use 35lb/20lb DB, but then scaled is 150 single unders.

**20 minute cap but I feel like this is more a 12-16 minute wod

2
Jul

Butts and Guts

Announcements

Sign up for the Row Raiser 7/7
https://www.eventbrite.com/e/row-raiser-2018-tickets-45491600602

CrossFit Pally – Bootcamp

Weightlifting

Partner GHD 3×5

Single leg RDL 3×8

Metcon

30 Minute Time Cap

1200M Row

600m Run

40 Weighted Lunges (20 each leg)

40 Stability ball Ab Passes

40 weighted step ups (20 each leg)

40 Stability Ball Knees-Chest

20 Weighted (Heavy) Lunges (10 each leg)

20 Stability Ball Ab Passes

20 Weighted Step-ups (10 each Leg)

20 Stability Ball Knees to chest

600m Run

200 m Plate or Keg Carry

25 Calorie Assault Bike Sprint