Today’s WOD should be a bit reminiscent of the CrossFit Games Open WOD #2 from this year. Same load for Rx, some heavy lunges (not quite as far) and power cleans. From there we diverge a bit for some DB work on the ground in the form of a special burpee. Everyone likes special things. And burpees are no exception.
Murph is coming up on Memorial Day Monday the 29th. We will run one big/fun session at 9:30am as we often do on holidays. Since this also happens to be a friends and family weekend we also expect to see a few of yours here with us. If they are a long time CrossFitter they may be eligible to do Murph as written. If not, then we will help you help them in helping themselves to make it through in the best way possible (by scaling and modifying it).
CrossFit Games Regionals comes to Southern California this weekend at the Del Mar County Fairgrounds. Friday, Saturday, Sunday- tickets are available. There is also a great viewing experience online at the CrossFit Games website.
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
With 50/35# DB, 10 rounds for time of:
8 steps of walking lunges
6 power cleans
4 “burpee renegade rows”*
Post time and load to chalkboard/journals
Strict 16 minute cut off- post number of rounds and reps if time cap is reached.
*from a standing position, lower DB to ground, jump or step back into plank with hands on DB handles, pull with R, pull with L, then a push up and deadlift DBs to standing=1rep. So, 4 deadlifts with 4 renegade rows on each arm and 4 push ups per round.