Little Warrior Wod & Slow-mo Butterfly Pull up Tutorial – CFS

Feb 4th, 2017

Category: CrossFit

Little Warrior Wod & Slow-mo Butterfly Pull up Tutorial – CFS

Andrew

Classes will be held as All Levels at 8,9,10 & 11am and 2pm.  There will be no Classes in Southie Orange except for Rowing class at 830.  Intro class, Oly and mobiilty will run as scheduled in Green.

The Little Warrior WOD Foundation was created by our very own member, Chad Verry, to help fund the research and development to aid in the fight against childhood cancer. We will be running the WOD during all classes, and Chad will be here collecting donations from 8AM – 12pm. All are welcome! Prizes will be awarded to the best male and female scores for the day.

Donations are not required, but those that are made for $40.00+ will receive your choice of a Little Warrior WOD T-shirt, tank top or snapback hat. If you would like to make a purchase through the LWW online shop please visit their Facebook Page here. All funds collected directly benefit the Little Warrior Foundation.

This WOD is for the brave little children who are affected by cancer. This WOD, everyone comes out a winner. How big is your brave…

Skill
Muscle Up
Butterfly Pull Up

LITTLE WARRIOR WOD
18 minute AMRAP
50 Cal Row
40 burpee lateral jumps
50 thrusters (95,65)
40 c2b pull-ups
50 Box jump Overs
20 Muscle-ups

Level 2 -(75,55), chin over bar, 20 Ring Dips
Level 1- (65,35), 40-30-30-20-30-20, chin over bar, 20 Ring Dips

830am Rowing Class
 Warmup:
4x250m row
Alternating 10 air squats/20 situps between intervals
2k Test
10 minute recovery – If it is nice out, we can walk or jog a loop after the 2k test, if not we’ll do some active recovery.
3 rounds:
500m row
10 power cleans(95/65)
7 shoulder to overhead
7 pull ups

DISCUSSION 1 Comments

  1. Daniela Bitto 02/04/2017 at 9:19 pm

    15 Mups RX