Tuesday – 141028

Laura O - Clean Pull

Laura O’Leary

On November 8th, I’ll be participating in a fundraiser at CrossFit West County. Rob Carr will be joining in as well.

The WOD is free to attend, and any donations will support the sister-in-law of one of Laura O’s best friends. You can read her story HERE.

It is sure to be an excellent time for an excellent cause. I hope you’ll join us.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Strength

Bicep Curl
5×10
BB or DB

Skill

L-Sit on rings or parallettes
Accumulate 2 minutes of hold
– Scale to bent knees, top support, or plank

WOD

From CFNE

“Big Boat Race Relay”

Teams of 3

Two Rounds:

9 x 200 Meter Run
9 x 300 Meter Row

One teammate works while the others rest.
Each teammate completes 3 relays at each station.

Cashout

100 Situps for time

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