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November 9 2016

8
Nov

November 9 2016

romwod-swole-and-flexy

November 9 2016

After all of this election craze, it’s time for us to have a good heavy day of lifting balanced against a fast-paced WOD that will tighten our bellies going into the Holiday season. There should be enough time after class to get a ROMWOD session in to let all of our stressful messiness soak out and recover for the remaining challenges ahead. Here is the link for a free trial of ROMWOD through our special partnership:
https://romwod.com/members/aff/go/crossfitstrongsville

STRENGTH
A) Every 2 mins for 10 mins: Deadlift
5 Deadlifts, pick load
*Work up to a heavy 5.*
B) Every 2 mins for 10 mins: Handstand Push-up
5 Handstand Push-ups
*We’ll be working on scaling options as well.*

WOD
“Annie”
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
Rx or Scaled options
Goal: Sub 10-Minutes
Coaching: “Annie” is meant to be a fast-paced, high volume WOD with “simple” movements, so attack it as such. The idea is to maintain a constant elevated heart rate through the Jump Rope work and hammer out a gut-busting amount of Sit Ups without pause. We want this to be quick, as it’s purposely designed to be more of a “sprinty” day.

POST WOD
ROMWOD or Coach’s Choice
ROMWOD link:
https://romwod.com/members/aff/go/crossfitstrongsville