CrossFit Outcome posted on Facebook
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2K Row (65-75% pace)
Then use setup for WOD as rest time (3-5 minutes)
And then do 3, 4 Minute WODs. One right after the other:
We will call this one “Tanya”
WOD 1: Max Rep Wall Balls (14/20)
WOD 2: Max Rep Clean and Jerk (110/165)
WOD 3: Max Rep Burpees (bodyweight)
All these movements are from a past Open WOD
“I’ve been doing CrossFit for three and a half years, and I’ve only had one injury, to my hip,” she says. “When I was in college, I had nine surgeries in four years. As far as sports are concerned, CrossFit looks pretty good.”
Emily Carothers, of Maple Valley, Washington
Natalia’s last ‘regular’ WOD with Bainbridge CrossFit Outcome! We will all miss her and Tyrus in the gym and wish them the best in West Seattle! I will never forget after months of work Natalia finally getting her 125lb clean and the reaction that ensued. Good luck clean killer, I can’t wait to hear more about their next PR’s in the box and in life!
Thursday’s WOD Death by… DEATH haha Start with 5 Wall Balls and then every minute on the minute add one more. As soon as you fail to meet the correct number of wall balls within the minute take 2 rounds (2 minutes) off and then… Row 1000 Meters As soon as you are done with that, take 2 minutes off and then… 3 Rounds of 5 Burpees 10 Sit-Ups 15 Push-Ups As soon as you are done with that, put your equipment away, wipe down your area and then… go home
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