It was good to have Dakotah back for LNS 2014! Looking forward to having him back permanently in a few weeks once school starts.
15min AMRAP 5 Sumodeadlift High Pull (95#/65#) 10 Burpee 15 PVC Overhead Squat
ENDURANCE WOD’s CROSSFIT On Day: 3x 1 mile repeats w/3min rest (80%-90%-all out) CROSSFIT Off Day: 10k Time Trial
3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13
A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be
Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85