CrossFit HQ WOD 180903

Sunday Sep 30 2018


Team WOD this morning at 7:15am followed by the regular WOD. Note that this is a rest day so there is no weightlifting today. If you are looking to get a workout in no matta what come to the team workout or regular wod or just go to church and enjoy a nice day out of the gym!
Have a nice Sunday. 
1.) CrossFit HQ WOD 180903
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
*2.) 3 rounds 
20 Hip Extension 
15 Parallel Ring Row
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Tom Schmidt48d

Team wod is at 7:00

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16:52 scaled
20#, not weighted step ups, 100 single unders
Miss you all!!
Just thought I would share - I PRed my snatch by 5 lbs today!! 132#!!
5x5 Pause Front Squats @ 245# / CrossFit HQ WOD 180903 complete in 18:23 / No access to 50# dumbbells, so I used a 115# barbell for push jerks and put it on my back for the 24" step-ups / All 3 rounds of 25 push jerks were unbroken.
72 mins, 35#. Perfect day for it!
56:00 (18'/mi)