July 17 2013 - MTM CrossFit

July 17 2013

July 17 2013

Thanks to everyone that came out to Ike’s final WOD. Guest appearances by Rod and Noah really made the night feel special! Snatch PRs all over the place helped to lighten the mood as we continue to set baselines for the next 6 weeks of programming.

So what does that mean? Different from other training cycles where we’ve used correlating WODs to determine improvement this cycle we’re going to do the exact same set of WODs. Instead of benchmarking DT now and then testing with Nate you’ll see this exact same week of WODs in just 7 short weeks! Be excited.

Also, Friday is going to be a special WOD that I hold dear to my heart, so today will be this weeks partner WOD. It’ll be tough and you’ll need to keep drinking plenty of water but today’s WOD is actually the “rest” day of this testing week.

WOD
Teams of 2

5 AMRAP
40 Double Unders
8 HSPU
– Rest 1 Min –
5 AMRAP
200m Row
20 Sit Ups
– Rest 1 Min –
5 AMRAP
250′ Shuttle Sprint (10 lengths)
50′ Walking Lunges (2 Lengths)

Person 1 does the entire couplet then person 2 does it while 1 rests.

The first two WODs of the 2013 Reebok CrossFit Games have been announced – WOD 1 is described as Naughty Nancy” and WOD two is an elimination style zigzag 50m sprint.

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