Warm up:
run 400 meters
mobility
burgener warm up
run 400 meters
Specific Warm up:
10 deadlift:
- 45/35
- 135/95
- 185/130
- between each set complete 8 ring dips and 8 toes to bar
WOD:
AMRAP 12:
3 ring dips
3 deadlift, 185/130
6 ring dips
6 deadlift, 185/130
9 ring dips
9 deadlift, 185/130
12, 15, 18…24 follow this protocol until time runs out
all ring dips MUST be completed with the top of the ring touching the armpit. All deadlifts MUST be completed with fully extended hips and knees at the top of the movement.
Compare to 4/18/2012
Are you signed up for the CrossFit for Hope competition this Saturday June 9th??? You damn well should be!! 100% of proceeds are going to St. Jude’s hospital and will fund research in the quest to cure childhood cancer! We all know someone who has childhood cancer, or perhaps know someone who knows someone who has it. Every child deserves a chance at life, so lets get in the gym this saturday morning and fight to give that to them!!
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