23
Jun
23 June 2017
23 June 2017
Warm-up: 3 Rounds: Run to JITB, 3 Rounds of 5 Strict Pull up, 10x Push Up, 15x Air Squat. (Estimated 12 Minutes)
Strength: Bench Press: 10 rounds: EMOM: 1 rep AHAP. (with warm-up, estimated 20 Minutes), set up for WOD in between Warm-up
WOD: “Happy Partner Friyayyyyy!!!!” (Cap is 25 Minutes)
In teams of 2, with only one person working at a time (one person running at a time):
1200m run (4 Block Runs, alternating partner runs)
50 Front squats (135/95) – can not start these until both partners are present from run
100 DB snatch (50/35)
200 Ab-Mat sit ups
1200m run (4 Block Runs, alternating partner runs)
Cool Down: Planks: 1:00 on/off X3
12 Labors WOD, 77098, 77098 CrossFit, Afton Oaks CrossFit, AllSport CrossFit, Ample Equipment, Audley Street, Backsquat, Benchpress, Biking, Bootcamp, Burpees, C2 Rower, C2 Rowers, Cardio, Center of Houston CrossFit, CrossFit, CrossFit Central Houston, CrossFit Elements Class, CrossFit for Athletes, CrossFit Games Athlete Owned, CrossFit Houston, CrossFit Kids, Deadlift, Downtown Houston, Eastside Lap, El Tiempo, Episcopal High School, Every Day is Leg Day, Family Fun, Filthy Fifty, Fit and Fun, Fit Dads, Fit Family, Fit Moms, Fitness & Conditioning, Free Form Runners, Functional Fitness, Gain Muscle, Games Athletes, Greenway Plaza, Greenway Plaza CrossFit, groupon, Happy New Year, have fun, Hero, Hero WODs, High School Athletes, Highland Village, Highland Village CrossFit, Hot Dads, Hot Moms, Houston Resolutions, https://clients.mindbodyonline.com/networkdashboard/?studioid=26612, Lamar High School, Lose Fat, Lose Weight, Macro Diets, Manion WOD, Military, Military Friendly, Military Owned, Mountain Climbers, New Year's Resolutions, Orange Theory, Peformance Based Fitness, Performanced Based Fitness, Power Athlete, Pull-ups, Push-ups, Reebok Nanos, Richmond CrossFit, River Oaks CrossFit, Rowing, Running, Showers at Facility, Sit-ups, SJS, Small Business, Squats, St John's School, Strength, Strength and Conditioning Houston, Super Bowl 51, The CrossFit Games, The CrossFit Open, Travis Manion, Tribute, Upper Kirby, Upper Kirby Area CrossFit, Veteran Business Owner, West University CrossFit, WOD, Woman Owned Business
