WOD

100116

By September 30, 2016 No Comments

From the founders of Reps4MS.org, Tom Meehan & James Meehan

In September 2014, we founded “Reps 4 MS” and brought two great communities together to workout and fundraise to help find a cure for MS. As co-founders of Reps 4 MS, we are partnering with the Multiple Sclerosis Society and CrossFit Affiliates worldwide to raise MS awareness through our annual fundraising event to support our Mom and all those affected with this difficult disease

Please Consider donating as part of the workout; just $5-10/ person will add up! As of Friday at 6:00 PM, Reps4MS is 56% of their $10,000 goal!

Please Note: Art on the Avenue will be taking place on Mount Vernon Ave. from 7am-4pm. Avoid Mount Vernon between Hume and Bellefonte.

A) Back Squat
15 minutes to build to a heavy set of 5.

B) Reps 4 MS WOD!
WOD:
3 Rounds of:
Thrusters (95/65#, or ~50%)
Pull Ups
Double Unders
Kettlebell Swings (53/36#)
Burpees
Rest 1 minute

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep. Athlete’s score is total reps over all three rounds.

Mobility:
2 minutes double lacrosse ball spine
2 minutes pigeon pose each side

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