Monday, January 7, 2013

Tuesday - WOD 07 - "The Amazing Ashley" Birthday WOD

Happy 27 Ashley:
Ashley has become one of my greatest friends at the Box. She is not only an inspiration to all of us at the Box, but she is very giving of her time and talents.
She is a fierce friend and is always willing to help in any way she can.
I hope that all of you love this WOD as much as I think you will.

The Ashley:
 27 rounds for time:
- 27 muscle ups
- 27 Rope climbs
- 27 hand stand push ups
- 27 Toes to Bar
- 27 Snatches
- 27 Double unders

Don't give up ----->>  Keep Going ------->>

HAHA!   Just Joking
Here is the real WOD!

Max L-sit Ring Hold for time

"Amazing Ashley"
Each round is 6 minutes long - 6 is the number of months that Ashley has been doing CrossFit.
the 2 & 7 is Ashley's Age. She is now 27 years old.

AMRAP in 6 Minutes
2 Rope Climbs
7 James Complexes (burpee -> power clean -> front squat ->press to back -> back squat ->press to front

AMRAP in 6 minutes
2 Snatches 95/65
7 Hand release Push ups

AMRAP in 6 minutes
2 Toes to Bar
7 KB Swings

162 Situps for time
(27 years old X 6 months of CrossFit)

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