Let the whole world know by your own example that you are something beautiful and divine.

Let the whole world know by your own example that you are something beautiful and divine.
Viernes Chevere AKA FUN FRIDAY
M.D.I. Of the Day
Warm up: 5 Sets or 5 Min. Cap.
6 hollow body
8 Spider-Man’s
9 broad jumps
—–
50 Kettle Bell Dead Lifts
13 Burpees
50 Kettle Bell Swings
13 Burprees
50 Kettle Bell Clean to press alternate arms
13 Burpees
50 Kettle Bell Goblet Squats
13 Burpess
50 Kettle Bell Drags
13 Burpees
50 Kettle Bell Rows

www.crossfitmdi.com
http://www.crossfitmdi.com

Let the whole world know by your own example that you are something beautiful and divine.
Viernes Chevere
M.D.I. Of the Day
Warm up: 5 Sets or 5 Min. Cap.
6 hollow body
8 Spider-Man’s
9 broad jumps
—–
50 Kettle Bell Dead Lifts
13 Burpees
50 Kettle Bell Swings
13 Burprees
50 Kettle Bell Clean to press alternate arms
13 Burpees
50 Kettle Bell Goblet Squats
13 Burpess
50 Kettle Bell Drags
13 Burpees
50 Kettle Bell Rows

It’s that time CrossFit M.D.I. Community! The DYNAMIC DUO WOD’s are out! 4 epic workouts! Get rest for tonight we find out who is the fittest male & female in the BOX! Take a good look at the trophies for the winning teams! FANCY!
Event 1: AHHH PUSH IT! PU- PUSH IT REAL GOOD!
5 minute AMRAP:
5 burpee
25 meter sled push 45lbs/25lbs
repeat for as many rounds as possible
**one partner must perform full round before next partner can tag in.**
Event 2: How bad do you want it? Chip at this!!!
8 minute AMRAP:
80 Kettle Bell Swings 40lbs men/ 25lbs women
60 Singles on a jump rope BACKWARDS!
40 Kettle Bell Squats 40lbs men/ 25lbs women
30 Wall Balls 20lbs men/ 14lbs woman **10 Foot Target**
20 Curtis’s 95lbs men/ 65lbs woman ** Clean into left foot lunge then right foot lunge will equal one rep. knee must touch floor per leg.
** Both Team members can share the load and reps however they want to get each movement done. Each movement must be completed before going to the next movement. ** If you finish the chipper you will start back at the top and complete as many reps or rounds as possible with left over time. EACH REP counts for total points.
Event 3: OHHH MY GRIP! For TIME
12 minute Cap:
400 meter farmers carry 190lbs men/ 130lbs women
20 Box step Overs 24 inch for men/ 20 inch for woman
30 Axle Bar DeadLifts 95lbs men/ 65lbs woman
40 Axle Bar Thrusters 95lbs men/ 65lbs women
DONE! FOR TIME! ** Both Team members can share the load and reps however they want to get each movement done. Each movement must be completed before going to the next movement. **
EVENT 4: FLOATER WOD! ROW ROW ROW YOUR BOAT.
Fastest 1000 meter row on the ROWER. ** Team members can split the work load as they see fit until the 1000 meter row is done** Fastest time will win event.

www.crossfitmdi.com
http://www.crossfitmdi.com

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