2.12.14 – WOD




Warm-up: NOT for time:

Jog 600 meters
5 Skin the Cats
14 Inch Worm to Cobras
20 Speed Skaters
Jog 400 meters
3 Skin the Cats
10 Inch Worm to Cobras
16 Speed Skaters
Jog 200 meters
1 Skin the Cat
6 Inch Worm to Cobras
12 Speed Skaters

WOD: “Nate”

20 minute AMRAP of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, Red/Blue

Cool down: Relax in Child’s Pose for 5 minutes just focusing on breathing and lengthening muscles of the back



EMOM for 8 minutes:

Run 200 meters

*if you fall off pace on Run there is a 20 Burpee penalty for each occurrence to be redeemed after you finish the WOD

Rest 2 minutes, then:

EMOM for 5 minutes:

2 Clappers
4 DB Snatch, Alternating
8 Burpees

Immediately followed by:

EMOM for 5 minutes:

:10 Plank Hold
8 Grasshoppers, 2 count
5 Single Arm Push Press, each side (Dumbbell)

Immediately followed by:

50 V-up Sit-ups

*EMOM you must stop and complete 8 Supermen

**if you fall behind on an EMOM, you must still start at the top of the movements scheme every minute. In other words, it doesn’t turn into an AMRAP.

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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