1/30/18 TUESDAY

HAPPY BIRTHDAY SHOUT OUT TO CASSANDRA❤️WISHING YOU A HAPPY DIRTY THIRTY

 

 

 

WARM UP 2-3X
200m run
10 G2OH w/Plate
10 VUPS
5 KB FIGURE 8 (between legs each direction)
20 Walking Lunges

 

WOD(CrossFit Main)

7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Scaling
This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that is manageable. When choosing a load, remember the legs do not assist the arms in the press, and dumbbell deadlifts require greater range of motion than barbell deadlifts.

Intermediate Option
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses
Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
5 rounds for time of:
10 dumbbell deadlifts
10 alternating dumbbell shoulder presses
Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

Post WOD
BIRTHDAY 30 BURPEES
(Open Standard)
Cheee heee happy birthday CASS🎉🎉🎉

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