Monday September 23rd: Now and Then

Congratulations to Team Centurion for winning the first Annual Battle of the Warriors Competition!! 

Warm up:

500 m row/400 m run

Burgener warm up

15 hang cleans with PVC/15# bar

15 burpees

Strength:
20 unbroken back squats at around 60% of your 1 rep max
You cannot re-rack the bar and should not rest for minutes at a time.

WOD

10 rounds 

(with a new round starting every 3 minutes)

12 calorie row

12 hang cleans (115/75) (105/65) (95/55)

10 burpees

This is a repeat of the WOD we did on 22 July. Look back in your WOD books and compare your score then to now

Happy Valentines Day

WOD

14min PARTNER AMRAP

• 14x Hang Cleans (115/75)
• 14x SDHP (1.5-1pood)
• 14x OH walking Lunges (45/25)
• 14x Ring Rows
• 14x Double Unders

** each team member must do 7 reps of each movement, once the team completes the 14 reps you can then move to the next movement. 

** If you do not have a partner you will do the wod at 7 reps. 

Happy Valentines Day from your Centurion CrossFit Fort Hood Coaches.