Wednesday, December 6 2023

Posted by Mandee on December 6th, 2023

12 responses

Hang Power Snatch Build Up E2MOM

3 - 2 - 2 - 1 - 1 - 1

TEAM WOD

3 Rounds For Time: (16min cap)

10 Calorie Row/Bike (Partner 1)

20 WallBall Shots (Partner 2)
10 Synchronized Hang Power Snatch
20 Partner Passing WallBall Sit-Ups (over barbell)

10 Calorie Row/Bike (Partner 2)
20 WallBall Shots (Partner 1)

Barbell Loads = 95/65 RX+115/75 MRX 75/55

WallBalls = 20/14lbs to 10/9’ MRX 20/10lbs to 9’

Core Development

20 High Plank Partner Alternating High Fives

10 Evil Wheels
20 Partner Twisting WallBall Hand Offs (back to back; 10 each direction)

10 Hip Extensions w/2sec pause at top

50 Flutter Kicks (2 count)

12 responses to "Wednesday, December 6 2023"

Hal says:

December 6, 2023 at 7:26 am

That’s my teammate. He’s the fitter half.
A. 115-135-145-155-165-180
B. 9:24 rx w/ Tyler
C. Complete

Bo says:

December 6, 2023 at 8:43 am

This dude always making it look easy at 0600.

A: 205 (hpc)
B: 11:35 scaled to cleans w/ Travis
C: complete

Michael says:

December 6, 2023 at 10:01 am

Thanks gents, couldn’t work with a better crew!

Champ & Trice says:

December 6, 2023 at 10:19 am

115(3)-145(2)-165(2)-175-185-195(x)
9:42 rx+ row

Nathaniel says:

December 6, 2023 at 11:17 am

Michael toe tappjn’ Stanley stringing those t2b like a seasoned CrossFitter. Michael is a class act from the word go. He’s a well rounded CrossFitter that can do it all and approaches each WOD with purpose and intensity. Michael is a regular in the 6am and can hold his own with any aggressor that should present itself at 6am or abroad. Keep reppin Mikey!