—New Species CrossFit Royal Oak—

DO YOU CRAVE TO BE
FASTER, STRONGER,
MORE POWERFUL
OR JUST BETTER?

FOLLOW THE URGE.
UNLEASH THE EVOLUTION, UNLEASH YOUR EVOLUTION.

Today’s WOD

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VISITING DETROIT? DROP-IN AND WOD WITH US Details

CROSSFIT KIDS! CROSSFIT YOUTH PROGRAMS Details

12
08
2022

WOD 12.08.22

Strength:

Power Snatch (with 3 sec pause in receiving/catch), 2-2-2-2-2

WOD:

42 alternating dumbbell snatches, 50/35lbs

21 ring dips

30 alternating dumbbell snatches, 50/35lbs

15 rings dips

18 alternating dumbbell snatches

9 ring dips

Post loads and times to beyond the whiteboard:

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12
07
2022

WOD 12.07.22

Speed:

Complete as many rounds as possible in 13 mins of:
Sled Push Low Handle, 175/130 lbs

WOD:

Complete as many rounds as possible in 15 mins of:
5 Burpee Box Jump Overs
7 Medicine Ball Slams, 50/40 lbs
9 AbMat Sit-ups

post loads and rounds to beyond the whiteboard.

****