2016 Grider WOD

May 2nd, 2016

This upcoming Saturday, on May 7, 2016, 10:00am-2:00pm we will be having our 3rd annual Grider Hero WOD, held at Southern Pines Cross Fit in Southern Pines, NC (105 E Connecticut Ave.). Come in from 10am-2pm to partake in the workout and raise money for Aaron Grider Foundation (AGF). Don’t do crossfit? No problem, come in for Southern Pines Brewing beer, wings, C. Cups cupcakes, silent auction items and more! Registration is $40, which includes a t-shirt. T-shirts available just for purchase as well. Look forward to seeing you on Saturday for a great workout supporting a great cause!

Grider Hero WOD

Warrior

For Time:

30 Row Calories

9 Muscle Ups

18 Single Leg Squats

80 Double Unders

9 Muscle Ups

18 Single Leg Squats

10 Snatch 95#/65#

Time stops at top of 10th Snatch and then without dropping the bar:

1 Set Max Effort Overhead Squats 95#/65#.  If bar is dropped from overhead the workout is over.

Number of Overhead Squats is deducted from total time in seconds.

Mate (Partner)

30 Row Calories

9 Pull Ups

18 Squats 95#/65#

80 Double Unders or Singles

9 Pull Ups

18 Squats 95#/65#

10 Snatch 95#/65#

Time Stops

AMRAP Overhead Squats 95#/65#

Number of Overhead Squats is deducted from total time in seconds.

WOD