637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

2/17/15

February 16th, 2015

Strength:

10X2 PP

  • Done on the minute
  • Start at 50% of 1 rm
  • No pause at top and rebound on the bottom
  • Go as quickly as you can

 

WOD:

Partner WOD 12 min AMRAP

 

P1 takes bar from the rack behind the neck (115/75)  and does walking lunge to the wall. Upon reaching wall, he does 10 squats. When finished with squats, P1 drops bar and turns around and cleans bar to front rack and performs walking lunges back to rack.

  • P2 is doing max CTB pull ups while P1 is performing work.
  • Switch when P1 racks weight.
  • Score number of CTB pull ups

 

Mobility

 

Calf smash on KB

Thoracic spine mobility

 

Extra Credit:

3 RFT

21-15-9

DL (225/155)

situps

hspu

 

and/or

 

Elizabeth

21-15-9

PCL (135/95)

Dips

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