WOD- Saturday, Sept 24

Come watch Coach Alexis, Coach Marciano and Captain Colombo compete at the Lalanne Fitness Throwdown today! 9am-2pm.

8:30 am Lite n Tite
Skill:

    Handstand hold practice

WOD:

    20 min AMRAP
    10 renegade rows
    15 OH sit ups w/ plate (35/15)
    20 DB thrusters
    25 Pull-ups/ Jumping Pull-ups (no bands)
    30 Box Jumps
    35 2 arm DB swing
    40 DUs/ 120 Singles

9:30 am and 10:30 am Regular CrossFit
Skill:

    Partner Handstand holds. 8 min Practice
    Take turns holding each other in a handstand, aiding to find the balancing point. Hollow shoulders.

Strength:

    Every 90 sec for 6 rds:
    6 strict T2B
    12 shoulder taps (scale with pike on box)

WOD:

    5,4,3,2,1
    Wall Walk
    10 Box Jump Overs each round

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