11.23.17 - WOD - Amoskeag

11.23.17 – WOD

CrossFit Amoskeag – WOD

Metcon (Time)

Since Thanksgiving is all about spending time with family, this WOD is inspired by all of the wonderful Aunts out there. Complete this for time.

Aunt Helen’s House

400M Run

21 KB Swings 53/35

12 Pull Ups

Aunt Angie’s House

20 Pull Ups

20 Push Ups

20 Sit Ups

20 AIr Squats

Aunt Fran’s House

15 Thrusters 95/65

Aunt Nancy’s House

400M Run

15 OHS 95/65

Aunt Grace’s House

20 Ground to Overhead 95/65

Aunt Kelly’s House

400M Run

30 Box Jumps 24/20

30 Wall Balls 20/14

RX+: Unfortunately one of your children thinks they left their favorite teddy bear and blanket at one of their Aunt’s homes… you already left Kelly’s. So go back to Kelly’s then Grace’s. Swing by Nancy’s, Fran’s and Angies. And finally one last stop to check Helen’s.

Turns out they just left it at home. πŸ™‚

RX = One time through

RX+ = Down and Back. Do each ‘house’ the same way.. i.e. run -> 30 BJ -> Wall Balls.. then go to Grace’s

Scale = Whatever is right for you. Talk to your coach.

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