Head High
So when there is grief and despair all around, a good CrossFit Affiliate owner comes up with a good WOD. Why? To assist in reminding their members that no matter how bleak the situation, those moments of pain, sweat and tears will be over and you will have accomplished success. The obstacle is no longer an obstacle but now a memory of how good it felt when the work was done.
Have a great Thursday.
1.) Head High
500m Run
10 Handstand Push-ups
10 Chest to Bar Pull-ups
10 Clusters 115/85lb
10 Front Rack Lunge 115/85lb
10 20” Dumbbell Step-ups 75/50lb (Single Dumbbell must be held front rack)
400m Run
10 Handstand Push-ups
10 Chest to Bar Pull-ups
10 Clusters 115/85lb
10 Front Rack Lunge 115/85lb
300m Run
10 Handstand Push-ups
10 Chest to Bar Pull-ups
10 Clusters 115/85lb
200m Run
10 Handstand Push-ups
10 Chest to Bar Pull-ups
100m Run
10 Handstand Push-ups
2.) Every 2 minutes for 10 minutes
3 Clean Extension -> 3 Clean Deadlift @ Heavy
3.) 50 GH Raises, Slow and precise Every 10 reps complete 1-3 box jumps working up to ME Box Jump
Session 2:
– 10 minute EMOM
Odd: 30 sec Active Shoulder Hold
ME Toes to Bar
Even: 1 legless Rope Climb
Note: don’t die for a legless please
– 5 rounds
25 Double Unders
1 Power Clean & Jerk, 255/175lb
– 100 cal Assault Bike
Alternating max effort for 10 calories and 50% for 10 calories
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