Wednesday’s WOD – December 28, 2016

Conditioning

3:00
75 Double-Under Buy-In, followed by AMRAP:
15 Deadlifts (185/135)
15 Bar-Facing Burpees
3:00 Rest

3:00
75 Double-Under Buy-In, followed by AMRAP:
10 Deadlifts (225/155)
10 Bar-Facing Burpees
3:00 Rest

3:00
75 Double-Under Buy-In, followed by AMRAP:
5 Deadlifts (275/185)
5 Bar-Facing Burpees

Deadlift Strength Accessory

3 Supersets
6 Barbell Rows
12 Romanian Deadlifts

Burpees & Wallballs

12:00 EMOM
Odd Minutes ? 0:40 Max Burpees
Even Minutes ? Max Wallballs (20/14)

After first place in 4 events and 2nd place in 4 events to get me on top of the podium for the Alaska State Championship Scottish Highland Games, my 2 week deload period is almost over. That means I start reloading the weights in my training next week and I can hardly wait to return! Thanks to CrossFit Iron Refined I know my training will continue to progress. Not just competitive goals, but fitness goals to hike Munros and kayak lochs in Scotland, run with my dogs, play with the kids, and overall stay active and healthy! If you are looking for a strong group of amazing people to push you to your best and help you reach your goals, with an eye for detail on form to reduce injuries, check them out! You won’t regret it!

Laura Culp Elliott

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Conditioning

Deadlift Strength Accessory

Burpees & Wallballs

Testimonials

Laura Culp Elliott