© 2019 CrossFit Spartanburg

July 1, 2009

07/31/2009

HAIR OF THE DOG

CF Spartanburg Workout of the Day(WOD):

Max Reps Back Squats in 2 Minutes (M-135#/F-95#)

400m Run

25 Knees-to-Elbow

400m OverHead Carry (M-75#/F-35#)

25 Knees-to-Elbow

400m Farmer's Carry (M-2x55# Kettlebells/F-2x35# Kettlebells)

***3 Burpee penalty to be paid-out at the end of the WOD everytime the barbell/kettlebell is dropped/lowered during the overhead carry/farmer's carry (10 drops = 30 burpees).  Athlete can't move unless weight is locked out overhead on the overhead carr...

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