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)

I run. To be fair, I didn’t expect crossfit to really change my running times, but figured I would give it a month of my life and see for myself what it was all about. My last half marathon splits were a full minute less than the same race last season. I didn’t do my short runs during the week in lieu of crossfit in the morning. Whoever said crossfit wasn’t for runners is a liar. I finished 13.1 and was ready to keep going. I love this place and these coaches.

Charis Cotton