WOD for Wednesday 12/6/2017

Warm up: 4 min Partner AMRAP (one partner does wall sits while the other does the movement)

  • Min 1 M/E Push Ups
  • Min 2 M/E T2B
  • Min 3 M/E Rope Climbs
  • Min 4 M/E Reverse Crunchers


  • Min 0-2 Hi-Hang + Hang + Clean @ 65%
  • Min 3-5 Hang + Clean @ 75%
  • Min 6-8 Clean @ 85% +


4 rounds for time:

  • 30 Air Squats
  • 20 Power Cleans (135/95 lb)
  • 10 Strict Pull-Ups
  • 400 meter Run

*if you choose not to run, than 500 m row*



*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

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