WOD 10.13.12
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!