30 on 30 off – 12/10/15

By ryan | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | 0 comment | 9 December, 2015 | 0

CrossFit LoDo – CrossFit LoDo at RiNo
Denver Colorado

No Yoga tonight at RiNo – CORE Class will be offered at 6:30pm in its place.

A. 15 Mintues 3 Position Clean Practice
B. In Intervals of 30 seconds on, 30 seconds of rest, complete the following for time:
30 Handstand Push ups
40 Hang Cleans 135/95
50 Push Ups
60 One Armed Russian KBS (Total)
70 Mountain Climbers (each leg)
80 Air Squats

CORE Series Training

Warm Up: 3 Rounds: 50 Feet Bear crawl 15 air squats 15 sit ups
Skill: The handstand/HSPU
WOD: 3 Rounds for Time: 3 Wall Walks 20 Kettlebell Swings 15 Burpees

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30 on 30 off – 12/10/15