Ironman Wisconsin 2009... The first time we became an Ironman... You know what I mean.
Friday 4-17-15 WOD
CrossFit:
A.
Thruster Ladder EMOM 65/95#
Starting at one rep increase by one every minute on the
minute until you can no longer complete the number of reps required in the
minute.
*Note we will be doing this on Friday the 24th at 85/115# and
Thursday the 30th of April @ 105/135#
B.
Handstand walk work (if you recover from the ladder) spend
some time working on getting inverted. If your shoulders are cooked and going
upside down isn’t a good idea then spend some quality time with a lacrosse ball
and smash your rotator cuff and surrounding tissues.
Fitness:
A.
4 Rounds NFT
8 BB Deadlift
8 Ring Push Ups
8 Box Jumps 16/20”
B.
8 Min TGU Build. Start with a light bell. This is not a
race. Pace yourself through the movement and take one full breath cycle between
each movement.
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