On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism
Conditioning:
Partner WOD
3000m Row
200 Double Unders
100 Squats
50 Pull-ups
30 Bar-Over Burpees
10 Clean and Jerks (185/123)
For Time
(30:00 cap)
Equal work, only one working at a time, must complete one event before moving to the next
Mobility:
Couch Stretch – 1:00/side
One Arm Lat Lean – 1:00/side
Spine Smash – 2:00
Barbell Shoulder Smash – 1:00/side
Post time and experiences to comments
CWOD: 22:01 Rx Team MuffZilla
Ditto
CWOD:
26:30
Partnered w/Bradley.. Rx for me, he did C&J at 135#
T
Partnered w/Emma
24:53 93#
Shadowed Grant
22:42 Scaled
3:1 singles instead of DUs
165 lbs on Clean & Jerk
WOD’d with Koda CrossFit Norman
SWOD:
3×5 Deadlifts @ 395
Instructions were to pick a weight that could be lifted smooth but relatively quick, 2-3 sec. Reset each lift
3×6-12 Chin-ups. (10/9/10*)
*On the third set I did an alternating grip. My left wrist is still tweeked from my snatch balance injury. 🙁 And having it supinated really hurt.
CWOD:
15-12-9 rep rds:
Power Cleans (165/108)
T2B
For Time
4:30 Rx+ @ 185
Thanks for letting me crash KXN!