ALLIE CATS TAKE IT AGAIN — Crossfitcove

ALLIE CATS TAKE IT AGAIN

Week 4 was a fun time both during and after 20.4. We have just one last week for the Open and plan on finishing it with a bang.

Week 4 went to two time Cove Open Intramural champs Allie Cats. Thanks for all the judging help during the festivities and shout out to Kelly W for finishing 20.4.

WOD

EMOM for 10 min:

5 Dball over the Shoulder

Max DU with the remaining time

 

then…

 

EMOM for 10 min:

5 Deadlifts

Max DU with the remaining time

 

*Score is total DU

 

Fx: 50/35, 155/105

P: 70/50, 245/165

O: 100/70, 315/205

 

ACCESSORY

 

3 rounds-

15 Hanging Knee Raise

20 sec knee raise hold

 

Coach’s Tip: Lots of heavy Deadifts for the first portion.  As always, form over weight.  We are looking to do 5 reps in a row without a break.

Some quality father and son time

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