WOD – Thursday – 8-20-15

Skills: 15-20 minutes, athletes choice of following:

double unders/Kipping pull-ups/rope climbs/Kipping toes to bar

Have fun with this, but try to improve on a skill at the same time.

 

10 min AMRAP:

10 front squats (95/65)

15 HR Push-ups

box carry: to the first light post by the dumpsters, and back (big box/small box)*

RULES AND PENALTIES: Dropping or “slamming” the box: 10 burpees

Box must behind returned behind the designated line in the bay before the movement is completed.

*Thats right, I said BOX CARRY. However you want. I can’t even take credit for this. I’ve watched all of you struggle with how to walk with a plyo box (box jump box) both before and after a WOD, but never put two and two together as far as programming it as an odd-object lift/carry. It was Hilary Barreto who so elegantly stated one day, while struggling to put her box away, “one day Dave Castro is going to make athletes carry a box at the CrossFit Games, that would be horrible.”

 

Thanks, Hilary. We believe in innovation here at Lifted, so let’s beat him to the punch.

 

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Emely and Jessie both have their own rendition of how to perform a weighted plank hold.

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