Sunday Funday

Palo Duro CrossFit – CrossFit

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Workout of the Day

Oddity 3.0 (Time)

100 Med-ball Cleans (20/14, Rx+=Heavier)

100 Toes-to-Bar

100 Weighted Sit-ups (25/15)

100 Box Jumps (24/20, Rx+=Higher)

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

Dobogai (Time)

Seven rounds for time of:

8 Muscle-ups

22 yard Farmer carry, 50# dumbbells
In honor of U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, died on August 22, 2007
To learn more about Dobogai click here

Michal’s Shoulder Death (AMRAP – Rounds and Reps)

AMRAP in 30 minutes:

9 Strict Pull-ups

12 Hang Power Cleans (135/95)

9 Strict Handstand Pushups

21 Deadlifts (135/95)