An Ode to Jode!

Morrisville Community CrossFit – CrossFit

Happy Birthday Jodi!!!!

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Box Step-Ups

10 Barbell Muscle Cleans

20 Double Unders/Single Unders

1 Wall Walk

Weightlifting

You have 15 Minutes to Complete

Snatch Grip Deadlift (5-5-5 50% of Deadlift)

Deadlift (Use this to Calculate Weight)

Metcon

25 Minute Time Cap

Metcon (Time)

75 Double Unders

42 Pull-Ups

42 Overhead Walking Lunge (105/75)

42 Box Jumps (24/20)

42 Hang Power Cleans (105/75)

42 Handstand Push-Ups

75 Double Unders
Scale by reducing reps and weight, if needed. 75 Double Unders=100 Single Unders

Post WOD Skill/Strength

Push-ups (3 Sets of ME)

Posted in WOD