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13
10
2012

WOD 10.13.12

By admin 0

We are again joining CrossFit Liberation in their official memorial to Atom with his named WOD!!!

Pre-WOD:

Warm-up/Stretch

WOD:

“ATOM”

30 Tire Flips

90 Sledge Hammer Swings

21 Rope Climbs

300 Air Squats

102 Toes-To-Bar

60 Overhead Lunges with Plate #45/#25

15 Man Makers #45/#25

60 Ring Push Ups

150 Double Unders (3x singles)

21 Deadlifts #185/#275

60 Burpee Box Jumps 20/24

15 Squat Clean Thrusters #95/#135

60 secs Hand Stand Holds

Then…

800m Ruck Run

60 Ruck Squats

15 Ruck Down and Ups

60 Ruck Ground to Overhead

800m Ruck Run

Cash Out (Optional):  34 calorie row

 

One member of the team must be doing work at all times with the exception of Ruck Runs, Air Squats, and Hand Stand Holds.  Teams cannot move on to the next exercise/movement until all work has been completed in previous task.  Some of these events will be completed outside of the box (Tire Flips, Hammer Swings, and Ruck Run and Movements) – so please dress accordingly…we will be doing this Rain or Shine.   We will not be running the clock.  As Atom would say, “I don’t care how long it takes you to finish, as long as you finish and use proper form”.  Further scaled options are available as needed.

Post WOD:

Stretch and Mobilize!

author: admin

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