“HAMMERIN’ HANK”

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• January Challenge:

Choose one for 30 days

1. “Dry January” (No Alcohol)
2. “AB30” (Animal Based nutrition)
3. “Take in” (No take out/fast food)

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• MOA WOD:

“Hammer’n Hank”

Saturday, January 6th, 0900

Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson

Blue Ridge CrossFit – CrossFit

Instructional

MOA WOD Acknowledging the Fall Quarter “Most Oustanding Athlete” Dr. Hank Johnson.

Benchmark WOD

HAMMERIN’ HANK (AMRAP – Rounds and Reps)

(30m)

10 Deadlift 225/155#

7 KB S2OH

5 Box Jump On-Over 24/20″

3 Rope Climb 15′

*E3MOM: 67 Double-Under
Rx+: Vest: 20/14#

DL: 50% of DL 1RM

*WOD should be scaled & Modified accordingly. (Can be performed Scaled as a Partner WOD)