Workout 5.26.17

Nickname: Sweet Oden’s Raven

Cloud 9 CrossFit – CrossFit

Warm-up

Getting right down to business! Coaches take care of logistics first and have athletes set up appropriate equipment. Use the time to teach the movement as their movement warmup…keep moving. Advise on scaling options on walk through.

WOD

Metcon (Time)

For Time:

30 HSPU’s

50 Double Unders

30 Knee to Elbows

20 Deadlifts 225/155

800m Run

20 Deadlifts 225/155

30 Knee to Elbows

50 Double Unders

30 HSPU’s
Scaling

Option 1: Hand release push-ups/2x singles/hanging knee raises/185/115

Option 2: HRPU/2x Singles/sit-ups/135/95

Option 3: Mix and match, consult a coach

Stimulus: 18-25 Minutes, allocate plenty of time for this workout. Today’s warmup will focus on warming up with the movements. The goal is to find scales, even if you have to mix and match that allow athletes to keep chipping away.

Cashout

MARLO’S 50TH BIRTHDAY PARTY AT DRAUGHT HOUSE IN WASHINGTON!!! 6:30PM OR WHENEVER YOU GET THERE….

Feature Video

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