CrossFit Tribe

WORKOUT OF THE DAY

Oct 13, 2011 Comments Off

Friday 10/14

Abby rocking some american kb swings.

Strength:  Snatch Balance 1-1-1-1-1-1-1
 
Metcon – Complete each round for total reps of:
 
AMRAP 30secs/AMRAP 1min/AMRAP 1:30/AMRAP 2min
 
Double Unders
Thigh Touches
Box Jumps
 
Cycle through 30 seconds of each movement for total reps, then 1 minute of each movement, then 1:30, then 2 minutes.  Post total reps at each station.
 
EC:  3xMax time handstand hold.

Saturday 10/15 WOD:

Metcon – “Elizabeth”
 
21-15-9
 
Squat Cleans (135/95)
Ring Dips

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This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.

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