The Grider WOD

April 7th, 2015

Later this spring, on May 9, 2015, 10:00am-2:00pm we will be having our 2nd 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). Registration is $40, which includes a t-shirt. Look forward to seeing you on the 9th 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.

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