Monday 1.7

Strength: Deadlift + Double Unders
EMOM 10m : 2 Deadlift + 20 Double Unders

WOD: 4 Rounds, 18:00 Time Cap
Run 400m
20 KB Swings 35/26
20 KB STOH (10/10)
5 Squat Clean 145/100

S: Run 200m, 15 Swings, 10 KB SDLHP for STOH, 75/55
L1: Run 300m, Eye High Swings, 105/75
Rx+: 185/135, 53/36

Core: 4 Rounds
30 Bicycle Situps
20 Straight Leg Up Downs
10 Barbell Roll Ouds
10 Barbell Windshield Wipers
20 Alt. Straight Leg Raises
30 Alt. Plank Knees to Elbows (15/15)
– Rest 1:00 after each round

Conditioning: 4 Rounds
Run 400m
20/15 Cal Assault Bike
20 KB Swings
10 KB Goblet Squat

The Program
1. Strength and WOD

2. High Bar Back Squat
3-3-3-1-1-1-1-1, all singles with 5s hold @ bottom

3. 9m AMRAP
45s – Dbl KB Farmers Hold, heaviest able each hand
8 KB Squat, KB in each hand at side, lowest able with KB off floor and quality squat

New Years Special Sign Up ==============>

Thank you for your interest in CrossFit Lando! 2020 is here and we are ready to get you GOING! For $170 you will get 1 month of unlimited classes. This is more than $50 off from the normal unlimited rate!

The first step is to set up your FREE first class, any time, any day. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

Please fill out the information below and you will be contacted by our scheduling manager.

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