Saturday 1.19

The Landoladies had a great Day 1. The morning run/swim on the beach of Key Biscayne is up there with one of the coolest workouts I’ve seen at a comp.

CrossFit
Strength: Low Bar Back Squat ?vchubdc#%%q
5-5-5-5-5

WOD: For Time
Row 1000m
THEN 5 Rounds of
15 Push-ups
7 Lunges (each leg) holding KB @ chest 53/35

S: 4 Rounds, 10 Push-ups
L1: 35/26 KB
Rx+: 115/75 Barbell Front Rack


Sweat
Core: 3 Rounds, each element 1 minute
Burps (Feet to hands and back to plank)
V-Ups
Forearm Plank
Superman
Hollow Hold
– Rest

Conditioning: For time
Row 1000m
35 Burpees
then 5 Rounds
15 Push-ups
15 Situps
12 Lunges holding KB @ chest 35/26 (total)


The Program

1. Strength and WOD

2. 4 Rounds, 3:00 each round with 1:30 rest
7 Muscle Ups
14 Squat Clean Thruster 95/65
AMRAP Double Unders

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