Latest WOD

Deadlifts and Sprints for 7/21/2016

Heads up to those participating in our July Challenge, we will be testing our 1 rep Snatch again next Monday, 7/25/2016.  Will you reach the goal of adding 5 lbs to your snatch?  We will also be announcing the August 2016 Challenge soon.  We will give you a little hint, it will the opposite of lifting something heavy.

For today, we will be combining heavy lifting and running.  Taken from the CrossFit mainsite, this WOD will demonstrate your ability to move your bodyweight over two modalities.  First, you have to be able to pick up your bodyweight from the ground multiple times.  Then, you have to be able to efficiently move your bodyweight quickly as you sprint 100m.

CrossFit Alloy WOD for 7/21/2016:

Core:
Tabata Arch Hold

MetCon:
7 Rounds for Time:
11 Bodyweight Deadlifs
1 Parking Lot Sprint

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