Monday 3/28/2016

AaronCrossFit

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Happy birthday Rick! Rick has asked to do some fun movements for today, I hope you like what we concocted for you! Rick also asked for some more mellow music, so for Monday, we will be listening to disco all day! Feel free to dress the part. Also, check out this before and after pic of Rick, on the left, 3/2012 back at our old stomping grounds, Lena Road. Then, on the right, just a couple weeks ago as Rick was navigating through some double unders! Looking good Rick, Happy birthday, thanks for everything!


SWOD
Back Squat (3×21 @37%)
WOD
“Rick Conner B-Day WOD”
How far can you go in 20min?

5 Sit Ups
5 Push Ups
5 Pull Ups
5 Air Squats
1 Rope Climb
10 Sit Ups
10 Push Ups
10 Pull Ups
10 Air Squats
2 Rope Climbs
15 Sit Ups
15 Push Ups
15 Pull Ups
15 Air Squats
3 Rope Climbs

*continue adding (5) reps to the 4 gymnastics movements and (1) rep to the rope climbs for the duration of the 20min.

Score is total number of reps…yup, get out your calculators.