THURSDAY 140522

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!

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Join us tonight from 6:00 PM to 7:00 PM for the CrossFit Amundson Yoga Program at our Krav Maga studio.

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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.

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