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WOD of the Week: Mickey

by Susie Sebastian
WOD
Comments

This week's WOD was submitted by Hector M.:

I am a coach at Crossfit Upload in Puerto Rico, I had an athlete who was killed a couple of years ago and I created a WOD on his honor.
What You'll Need:
  • Plyo Box - 30"
  • Pullup Bar
  • Kettlebell
  • Bumper Plates
  • Barbell
  • Ab Trainer (optional for handstand pushups)

The Workout:  

  • Buy in 800m Run
  • 30 Box Jump - 30"
  • 25 Pullups
  • 20 Pistol
  • 15 Kettlebell Swings - 53lb / 24kg
  • 10 Handstand Pushups
  • 5 Power Cleans - 225lb
  • 10 Handstand Pushups
  • 15 Kettlebell Swings - 53lb / 24kg
  • 20 Pistol
  • 25 Pullups
  • 30 Box Jump - 30"


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