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June 11 2016

10
Jun

June 11 2016

Dot and Tracie Pull Ups

June 11 2016

Next Saturday we’ll be helping Camp Cheerful as they prepare for their summer camps by doing some heavy lifting to clear bunks in the cabins. It starts at 10AM and should only take a couple hours with enough help! Please email david@crossfitstrongsville.com to confirm if you would like to help this amazing group that serves families in our area.

STRETCH

WOD(s)
“Savage Saturday Partner WOD”
6 rounds for time of:
7 Deadlifts, (135/95) (75/55) lbs
5 Hang Squat Cleans, (135/95) (75/55) lbs
3 Muscle-ups(Bar or Ring)/3 Assisted Pull Ups and 3 Assisted Ring Dips
*Teams of 2. Partners alternate rounds, 1 works while 1 rests, for a total of 3 rounds each*
THEN IMMEDIATELY BEGIN:
Complete as many rounds as possible in 15 mins of:
30 Overhead Squats, (135/95) (75/55) lbs
30 Toes-to-bars/ Hanging Knee Raises
*Teams of 2, 1 partner works while the other rests.
Split reps as needed*

The first WOD will challenge you and your partner to balance sprinting sets while maximizing rest. After each of you have completed 3 rounds, you’ll both start a 15 Minute AMRAP that will challenge you to balance workload and communicate effectively. Ideally, you’ll both be using the same bar/weight and use the same weights in both WODs.