Stamina Wednesday!

December 12, 2018

Here is your STAMINA Wednesday WOD! Make sure you scroll all the way down so you can see the cute little cash-out, courtesy of Coach Matt Campbell ;)

 

Wednesday Dec. 12, 2018

 

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)

 

Stamina WOD!

 

“Harvey Milk”

 

For Time:

11 Pull-Ups

27 Double-Unders

19 Burpees

78 Flutter kicks from hollow hold position

100 Air Squats

 

*Complete Pull-Ups, then Double-Unders and Pull-Ups, then Burpees, Double-Unders, and Pull-Ups, etc. until a final round of Air Squats, Flutter kicks, Burpees, Double-Unders, and Pull-Ups

 

Like the song (and the WOD) the “12 Days of Christmas,” complete each movement in ascending order then work back down to air squats, adding one exercise per round. To start, perform the pull-ups for the first round. Then, perform the double-unders back to the pull-ups for the second round. Then burpees, double-unders to pull-ups on the third round and so on.

 

AND THEN….

 

A cute little cash-out from coach Matt!

 

Cash-out:

45 second wall sit

500m Row

15 Push-ups

40 Ft. Handstand walk

400m Run

10 Calorie Bike

 

 

This tribute WOD is dedicated to Harvey Bernard Milk (May 22, 1930 – November 27, 1978) who was an American politician and the first openly gay elected official in the history of California, where he was elected to the San Francisco Board of Supervisors.

 

Despite his short career in politics, Milk became an icon in San Francisco and a martyr in the gay community. In 2002, Milk was called "the most famous and most significantly open LGBT official ever elected in the United States."

We first found this OUTWOD workout via a vlog by Myles Shupe as part of his "CrossFit Experiment," which was posted juts a few days after OUTWOD posted the workout on Facebook.

 

 

 

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