Wodding for Liz
Midcoast CrossFit – CrossFit
Skill Work
1. Stone to Shoulder Work
– We will go over proper form and technique
– Time will be given to test out different weighted stones
2. Rope Climbing Practice
– We will go over proper technique to climb the rope (legless for more advanced)
3. Farmer Carry
– We will give time to build to a heavy farmer carry
Strongman Skill WOD
Teams of 3, 2 Rounds of each movement per person
3 Stations:
Station 1: Stone to Shoulder (Sand Bag)
Station 2: Rope Climbs (Ring Rows – 9 per climb)
Station 3: 100 Meter Farmer Carry (HEAVY)
*Station 3 goes to station 1 – Station 1 goes to station 2 – Station 2 goes to station 3
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
6 Hang Power Cleans (95/65) (135/95) (155/105)
12 Pullups
18 Calories (Row or Bike)
We are Wodding today for our dear friend Liz Reemsnyder who just has been diagnosed with Stage 1 breast cancer and is also expecting her 2nd child. She needs special treatment until the end of her pregnancy that is not covered by insurance. There has been a Gofundme set up by her family and we will have a donation jar all day (and through Sunday) for anyone that would like to contribute. It will be donated through the Gofundme in the name of “Your friends at MidCoast CrossFit.”
