CrossFit Workout of the Day
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WOD 05.04.19

Strength:

Push jerk, 3-3-3-3-3

WOD:

3 rounds for time:

400m run

50 wallballs, 20/14lbs

Post rounds and times to beyond the whiteboard.

Forged Friday

Wod:

“Donny”

21-15-9-9-15-21 reps, for time of:
Deadlift, 225/155 lbs
Burpee

Post time to beyond the whiteboard.

Cash out:

100 machine cals

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

WOD 05.02.19

Strength:

Every two minutes for 12 minutes:

Power clean+hang squat clean+ squat clean @ ~75% 1 RM squat clean

WOD:

3 rounds for time:

20 Alternating dumbbell snatches, 50/35lbs

20 Pistols

400m run

Post loads and times to beyond the whiteboard.