Tuesday - Bday WOD - Chase

Happy birthday Chase. Thank you for being part of our CrossFit family. We have enjoyed seeing you become an amazing athlete. Good job and keep up the hard work.

Group warm up
line drills
Empty bar warm up.

Gymnastics Drills:

20 - Hollow Arch Rolls
20 - Cs and Ds
20 - As strict as possible Pullups (use assistance if needed, but stay tight and don't kip)
20 - As Strict as possible Dips (use assistance if needed, but stay tight)

Metcon: (for time)
Chase Bday WOD (4/16/85)

Shoulder To OH (Lift a total of Rx 3000lbs/2000lbs, Level 2 - 2000lbs/1400lbs, Level 1 - 1500lbs/1000lbs)
-4 toes to bar
-16 lunges
-85 mountain climbers

Straight to....

OH Squats (lift a total of the assigned weight)
-4 toes to bar
-16 lunges
-85 mountain climbers

Straight to...

Deadlifts (lift a total of the assigned weight)
-4 toes to bar
-16 lunges
-85 mountain climbers

* On the lifts, you choose the weight and rep scheme to equal up to the weight you need to lift.
For example, if you need to lift 3000 lbs for the shoulder to OH, you can do lift 135 lbs 22 times to equal that weight.
Or you could go lighter and lift 95lbs 32 times. IT'S UP TO YOU!