Saturday 1/7/17 - Going the Distance


MAIN WOD

M-1: Snatch 5 Sets of 2

Add 5-10lbs to last week's Sets of 3

M-2: 4 Rounds For Time: 10 Strict Handstand Pushups 200' Farmers Carry, moderately heavy 500m Row --TIMECAP: 20:00--

*HSPU & Farmers Carry should take approximately 1:00 each

*Scale Accordingly

OPTIONS

Level 2

4 Rounds For Time: 10 Strict Modified Handstand Pushups 200' Farmers Carry, moderately heavy 500m Row

Level 1

4 Rounds For Time: 10 Perfect Pushups 200' Farmers Carry, moderately heavy 500m Row

JAG (Class at 1:00pm w/Jess)

W: 10min EMOM, alternating

o) 8 12/11' WBS

e) 20 Singles + 10 DU + 5 Triples (or 10 more DU)

J-1: Every 2 Min for 10 sets: 2 Snatches (start at 65-70%)

J-2: Back Squat 5x5, use 90% of this week's heaviest set of 6

J-3: 4 Rounds For Time:

10 Strict Handstand Pushups

200' Farmers Carry, 70-100/55-70

500m Row

J-4: 3 Rounds for Total Distance:

2:00 Handstand Walk

2:00 Rest

OPTIONS Partner Assisted w/ PVC Bear Walk: https://www.youtube.com/watch?v=jNwx_LsGgrc

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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