Friday's BDAY WOD!!

December 13, 2019

We are celebrating the birth of a special person tomorrow...HAPPY BIRTHDAY COACH Lauren Lipman​!!! CFD wouldn't be the same without you! You are an amazing athlete, coach, and friend and we all love you! Hope you have a spectacular birthday weekend! And here's a cute little birthday WOD to show our appreciation ;)

 

Friday Dec. 13, 2019

 

HBD Lippy!!

 

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

 

Warm-up:
Run 400m, Row 500m, or 3 min jump rope

Then, 3 RDS
10x Pass thrus
10x Lunges with PVC OH
10x OH squats
5x Push-up to downward dog

 

WOD: "HBD Lippy"

 

For time: 
30 H -- H2H KB Complex (see below)
30 B -- Box Jumps 24/30
20 D -- Deadlifts 75/115
20 L -- Low hang power cleans (below knee, but off the floor)
10 I -- Inverted burpees
10 P -- Pull-Overs (https://www.youtube.com/watch?v=faJDYEZmueM)
20 P -- Push Press + Strict Press (alternating) 75/115
30 Y -- Y-T2B (feet outside hands)

 

H2H KB Complex:
Single arm Russian swing + KB Snatch + Russian swing with transfer to other hand = 1. Alternate hands

 

 

 

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