12-6-18 WOD

4 x 6 @ 70% of 1RM Back Squat THEN 18 Minute Alternating EMOM: Minute 1: 200m Row Minute 2: 7-10 Burpee Box Jumps (24/20) Minute 3: 3-5 Muscle Ups

12-5-18 WOD

Every :30 for 10 Minutes: 1 Snatch @ 75% of 1RM REST 2:00 10 Rounds for Time: 3 Power Snatch (135/95) 6 Strict Handstand Push Ups 24 Double Unders

11-30-18 WOD

Teams of Three 7min AMRAP 50 Bench Press (135/95) 50 Bench (155/105) AMRAP Bench Press (185/135) REST 4:00 7min AMRAP 50 Hang Squat Cleans (115/85) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) REST 4:00 7min AMRAP 50 Push Press (115/85) 50 Push Press (135/95) AMRAP Push Press (155/105)

11-29-18 WOD

27-21-18 Lateral Barbell Jumps (double reps) Parallette Heel Taps 15-12-9 Deadlifts (225/155 lb.) Rest 2 min. 18-21-27 Lateral Barbell Jumps (double reps) Parallette Heel Taps 9-12-15 Deadlifts (225/155 lb.)

11-26-18 WOD

Handstand Complex 5rds 2 Wall Climbs + 3 Strict Wall-Facing HSPU + 4 Hip Touches (each side) Rest 2min THEN Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. “Nate” 20min AMRAP 2 Muscle-ups 4 HSPU 8

Crossfit Edina