WOD
 | Sun, Aug 20 2017 |  |
 | Happy Birthday: Erandi |
| CrossFit 20170820 | On-Ramp Day 6 |
CrossFit 20170820
(Time)
Warmup
Partner WOD: 40 min time cap
- 600m Run
- Station 1: 5 rounds (each) of 5 pullups, 10 pushups, 15 squats
- Station 2: 150 Wall Balls
- Station 3: 100 Alternating DB Snatches
- Station 4: 3 rounds (each) of Obstacle Course
- Station 5: 16 burpees each (Happy Bday Alden!)
- 600m Run
Partners must carry 20/14 Med Ball above waist at all times (except obstacle course). Both partners run 600m together. Stations may be done in any order. Wall balls and snatches can be broken up as desired. Snatch weight is between 25# and 70#.
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| Coach J | 40:00 Rx | with Alden | | Alden | 40:00 Rx | legit today | | Tim | 40:00 Rx | barely missed time cap | | Brooke | 40:00 Rx | with Tim | | Coach B | 40:00 Rx | i ❤ the 80's | | Perry | 40:00 Rx | one extra burpee |
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On-Ramp Day 6
(Time, Rx+,  Onboarding)
Warm-up
Movement Introduction
- Sumo Deadlift High Pull
- Box Jumps
WOD:
5 Rounds of...
- 7 Wall Balls
- 7 Med Ball Cleans
- 7 Body Rows
Rx 14/8 Med Ball
Rx+ 20/14 Med Ball
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Planned: Tue,Dec31,2019 Thu,Mar14,2019 Tue,Feb19,2019 Thu,Nov29,2018 Mon,Oct22,2018 Mon,May14,2018 Thu,May3,2018 Fri,Mar2,2018 Wed,Feb28,2018 Sun,Jan28,2018 Wed,Jan24,2018 Tue,Dec12,2017| 1st | 6:58 Rx+ | Coach E Tue, Dec 31, 2019 | | 2nd | 7:01 Rx | Coach B Thu, Feb 16, 2017 | | 1st | 7:27 Rx+ | Joey P Fri, Mar 11, 2016 | | 2nd | 7:47 Rx+ | Josh Tue, Feb 19, 2019 | | 3rd | 6:54 Rx | Perry Thu, Feb 16, 2017 |
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