WOD 11212016

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Holiday Body Weight Challenge Day 5 - 10 burpees

Stay engaged. Have fun. Do some burpees, and don’t let your fitness fall behind this holiday season!

Reminder - CrossFit Hard in conjunction with Manna Food Center, is running a food drive, and we need your help! Join our efforts to collect as much food as possible to be donated to the hungry all over Montgomery County just in time for the holidays.

Dates: November 8-November 22

Collection Site: There will be boxes placed inside CrossFit Hard. Please bag any heavy items.

What to donate: all items must be non-perishable; see below for specific items

Please consider donating the following items:

*Peanut Butter

*Canned vegetables

*Canned Fruit

*Canned tuna

*Boxed pasta

*Boxed Mac n Cheese

Questions: Ask any coach and they will be able to give you more information! If you would like to know more about Manna Food Center, check out their website: www.mannafood.org

Please give all that you can; you can make a difference this holiday season!

Warm-Up 8

Dynamics
Rowing Technique
Foam Roll
2 x 10
Ring Rows
Ring Pushups

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (75/55 lbs)
12 Wall Ball Shots (20/14 lbs)

Rest 4 minutes, and when the running clock hits 10:00…

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
12 Deadlifts (135/95 lbs)
12 Box Jump-Overs (24″/20″)

Rest 4 minutes, and when the running clock hits 20:00…

Metcon (AMRAP - Reps)

Complete as many Cals as possible in 6 minutes of:
Assault bike or Row

Cash Out

10 Burpees

Then:

5 Sets not for time of:
20 V-ups
15 Tuck Crunches
20 Second Hollow Hold
20 Second Arch Hold (Superman)

Out of Town WOD

4 Rounds For Time:
Run 400m
50 Air Squats

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