WOD for Friday 240906

Hey! Before you look at the workout, remember that every movement and every workout is scalable to meet you where you are. Please don’t make the mistake of looking at the WOD and deciding not to come because you can’t do a certain movement or weight.

Now, read on.

This workout is in memory of Lazar Dukic who passed way in the first event of this years Crossfit Games.

In Loving Memory of Lazar Ðukić: https://youtu.be/4i3xsFTU43c?si=K5k0cJfGeCgNGZFq

“LAZAR IS THE BEST”

3 Rounds

30/24 Calorie Row

10 Bar Muscle Ups

-Rest 3:00-

3 Rounds:

30/24 Calorie Row

15 Strict Handstand Push Ups

-Rest 3:00-

3 Rounds

10 Bar Muscle Ups

15 Strict Handstand Push Ups

Strength

Box Squat

10 Sets (1 set every 30 seconds)

1 Box Squat @75-85% of 1 RM Back Squat