CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

20 minute Time Cap:

400 meter Run

9 Renegade Rows 50#/35#

800 meter Run

15 Renegade Rows 50#/35#

1200 meter Run

21 Renegade Rows 50#/35#

**Renegade Row = Row Right Arm + Push Up + Row Left Arm + Push Up


SWOD

Snatch Deadlift + Hang Snatch Pull + Hang Snatch  (1+3+1)x6

Dumbbell Curls 4x15


Comments  

 
#3 RE: monday20170807Todd 2017-08-15 15:11
19:23 with 45lb dumb bells.
 
 
#2 RE: monday20170807Desiree 2017-08-08 16:58
Cap + 3 reps
 
 
#1 RE: monday20170807Robin 2017-08-07 21:30
WOD at 4pm with the guys
50 C2B
40 T2B
30 Clean&Jerks
I did 25 c2b, and 20 t2b, used 103# for C&J

Then at 5pm did today's WOD
WOD - cap + 21 reps I had 350m to go on the last lap
SWOD - 63#, skipped curls
 

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