Wine Country CrossFit

A Special and BIG Happy Birthday to Christina Rivera Gyetvan who has been doing CrossFit with us for four years. She started as a way to get stronger for cycling, and has become a devout Xfitter! Christina, we salute your day of birth! We let all the rest of you look at the WOD below and guess what birthday we are celebrating….

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Wednesday’s WOD

Overhead Squat Complex

Beginner – Overhead Squat, 7 sets of 7 reps at light weight, practice position
Intermediate* – Overhead Squat + Snatch Drop**, 5 sets of 3 reps at light-medium weight
Advanced – 2 Overhead Squats + 1 Heaving Snatch Balance, find heavy set of 3

*Note – do NOT work beyond beginner level if you can not properly overhead squat to full depth
**Drop directly down, without any heaving motion

WOD – Christina’s Birthday AMRAP Chipper!

52 Double-Unders
52 Split Jerks (95/65)
52 Slam Balls (30/20)
52 Sledge-Hammer Strikes (26/side)