Thursday, December 17, 2015
WOD 151217
2016 Ice Bowl is creeping up on us quickly. February 13th is less than two months away, are you ready? We are just finalizing the content on the registration and it will open in the next day or two. If you happen to have some teens at your gym that are interested in participating in this years Ice Bowl please contact me at grant@gbcrossfit.com. Same goes to any of you teens at CFGB let me know if you’d like a chance to compete. We will make it happen if we get the interest from those rascally teenagers!
Have a great Thursday.
Have a great Thursday.
1.) 15 minute EMOM 1 Snatch @ 70%
2.) Rambo
30 cal Row
21-15-9
Burpee Box Jump Overs 24/20″
Toes to Bar
30 cal Row
3.) 15 minute EMOM 1 Clean & Jerk @ 70%
*4.) 50 Unbroken GHD Sit-ups
*5.) Row Session
3 x 20 minutes @ 20 s/r Rest 3 minutes between segments
2.) Rambo
30 cal Row
21-15-9
Burpee Box Jump Overs 24/20″
Toes to Bar
30 cal Row
3.) 15 minute EMOM 1 Clean & Jerk @ 70%
*4.) 50 Unbroken GHD Sit-ups
*5.) Row Session
3 x 20 minutes @ 20 s/r Rest 3 minutes between segments
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Pauly VanderKelen
9:55
175# snatch EMOM / 50 UB GHD sit-ups / Quads were too tight for the C&J EMOM so I did mobility instead
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