WEDNESDAY 081016: HAPPY BIRTHDAY KATIE WOOD!

AaronCrossFit

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WEDNESDAY 081016: HAPPY BIRTHDAY KATIE WOOD!
Some of us know her as Coach Katie. Some of us know her as Beastmode. But all of us know her as an inspiring athlete and encouraging member of the CFLWR community. Today we celebrate Katie Wood and her 26th birthday with a workout she wrote herself. True to her nickname, this WOD is tough and requires the heart of champion to complete. Just like our Katie. From all of us who look up to you, Katie, and who think about your determination when we’re struggling to finish a workout, thank you for being such a great coach, friend, and inspiration to all. Happy birthday from all of us at CFLWR!

SWOD
Clean Complex
Every 2min for 12 min: power clean + hang squat clean + thruster

WOD: HAPPY BIRTHDAY KATIE WOOD!
Rx: 26min AMRAP:
– 400m run
– 26 situps
– 8 squat cleans (135/93)
– 10 KB swings (53/35)
– 90 double unders
– 26 wallballs (20/14)
SE: 26min AMRAP:
– 400m run
– 26 GHD situps
– 8 squat cleans (185/113)
– 10 KB swings (70/53)
– 26 wallballs¬†(20 to 12′ OR 30 to 10’/20 to 10′)