Deadlift 3-3-3-3-3 Repetitions,
Rest as needed then,
Every Minute On The Minute (EMOM) for 7:00
1 Rope Climb
10 Hand Release Push-ups
Note: Use approximately 80% of your 1 Repetition Max on all 5 sets of Deadlift. For the EMOM, Athletes may substitute strict Pull-ups (anyone have an L-Sit Pull-up?) for the Rope Climb, and any variation of “Push” for the Push-up, to include Handstand Push-up, Ring Dip, Shoulder Dumbbell Press, etc. The intention is to develop low-end strength on the Deadlift, and then gymnastic strength on the EMOM, working through the Open, Close, Push and Pull ranges of motion.
Endurance WOD Number Three!
Join us tonight from 6:00 PM to 7:00 PM for the CrossFit Amundson Yoga Program at our Krav Maga studio.
Next week’s Endurance WOD will include the first ocean swim of 2014. The distance will be short, but the water will be cold! We recommend a wet-suit and goggles. Please check with Greg Amundson for recommendations on wetsuits. The WOD will include a combination of ocean swimming and soft sand running. Be sure to sign up early for the EWOD either at the gym on the whiteboard or by e-mailing Info@CrossFitAmundson.com. The EWOD is limited to 11 Athletes.