No Birthday WOD for Mason but just a heads up, he is six today! If you see him at the box tell him Happy Birthday…
Skill: 20 minutes to find 1 rm power snatch
10 min amrap
15 power snatch 75/55
I am still in Boston… But I’ve thought of something special for you!
7 min Double Under Practice
-for those of you that have DU pretty locked in, partner up and go back and forth getting as high as you can as a team on this:
10, 20, 30, 40…. 70… 100+
Reps must be unbroken and each partner does every set, just resting while the other goes.
This can be scaled to:
5, 10, 15….. 35.
100 abmat sit-ups
60 kb snatch 53/35
40 hr push-ups
200m kb carry 53/35
Many of you don’t know this, but before the Reebok Nano, the Converse All Star was the preferred CrossFit shoe. We went to Converse HQ and saw the first ever “Chuck.”
15 minutes to find 3 rm Front squat
Buy in: Run 400 m
12, 11, 10, 9, 8, 7…. 1
Cash out: Run 400 m