CrossFit Lando Woburn and CrossFit Lando Canal Park will be closed on Tuesday, December 29. We will re-open for a full schedule on Wednesday, December 30.

TUESDAY : Home WOD

1. 100 Push-Ups for time

rest exactly 10 minutes after finish then

Run 1 mile

rest as needed.

2. 10m AMRAP
50 Air Squats
Sprint 100m/15 Burpees
rest 45s

rest 5 minutes after 10 minute AMRAP then:

8m AMRAP
Walking Lunges
– Every 10 steps hold a 45s forearm plank

rest 2 minutes after 8m AMRAP then

50 Burpees AFAP

The Program

1. Snatch Work
Build up then 4×1, get heavy in 10 minutes

then

5 Rounds
3 Snatch @ 85% above
5 Overhead Squats
Sprint 200m
rest 1:30

2. Push Jerk
5×3

3. Push Press
8×1

4. Conditioning
Row 2000m
50 Thrusters 45#
50 Burpees
50 GHD Situps

– Wear a 20# vest if you have one