Wednesday 12.12 : Lando Sweatshirts Are Ready for Order

Winter 2018 Sweatshirts!

Everything but the gray and black with gray logo is available. Order forms will be out tomorrow. Yes, the puppy one is for real!

 

WEDNESDAY

CrossFit

Strength : Deadlift
5-5-3-2-2

WOD : 3 Rounds
20 Sumo Deadlift High Pull 75/55
20 Shoulder to Overhead
15 Box Jumps 24/20
15 Burpees

S: 10-10-8-8
L1: 15-15-10-10

Rx+: 95/65

 

Sweat

Core : For Time
25 Broad jumps
50  Hollow Rocks
50 Russian Twists with MB 20/14
50 Walking Lunges w/ MB OH
50 MB Situps
25 Broad Jumps

Conditioning: 3 Rounds
20 SDLHP 53/35 KB
20 Goblet Squat
20 Box Jumps 24/20
20 Burpees

 

The Program

1. Strength and WOD

2. 15m AMRAP
5 Overhead Squat 165/115
10 Burpee Box Jump 30/24
20 Cal Row
10 GHD Situps
5 Hang Power Clean

Sign up today for a free first class →

Enjoy your first CrossFit class at Lando for free.  

Intro Signup