Open Gym/Guillory/Team WOD

Saturday December 22, 2012

During Open Gym we are offering a Tribute WOD.  A guest from California, Brian from Offshore CrossFit will be in town while his home box is performing a tribute WOD for a fellow athlete who died in the line of duty.  If you would like to join him and do the WOD we will have it available during open gym between 8-10.  Brian plans to come in at 9 for those who care to join him, c'mon we all know how lame it is WODding alone.

“Guillory”

800 Meter Run 12 Handstand Push ups 14 Deadlifts @ 225/155600 Meter Run 12 Handstand Pushups 14 Deadlifts @ 225/155400 Meter Run 12 Handstand Pushups 14 Deadlifts @ 225/155

200 Meter Run 12 Handstand Pushups 14 Deadlifts @ 225/155

Then to stop the Clock

12 Overhead Squats 155/105

10:00 am Team WOD

Teams of 3 20 min AMRAP 15 Burpees Plate OHS 45/35/25 Pull Ups

While 1 partner performs burpees the other teammates will perform as many OHS/Pull Ups they can do in the time it takes to perform 15 burpees.  Rotate after each set of 15 burpees...Burpees to pull ups, pull ups to OHS, OHS to Burpees. Score is sum total of all reps performed among OHS and Pull Ups.

Skill/Strength: 3-3-3 minutes of Double Under work 2 min rest between rounds

Warm Up: Waiter Lunges step/garage door/step 10 K2E 10 Ring Dips 30 sec hollow rocks 30 Mountain climbers DROM Foam Roll/Lacrosse Ball

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