SCC – CrossFit

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SCC Saturday Partner Wod

Metcon (Time)

Special Celebrity CrossFit Coach and all around great and funny guy, Rick Weaver will be leading this Saturday…

1. Mobility

2. Warm Up: “Roxanne”

3. WOD: Team WOD Teams of 2

“Grip Chipper”or if you prefer…

“No Rep Rick” (since he yells that at me)

“Masters of the Grip” (since he uses masters of the universe on all his pics)

“Gripper Killer” (holy hands)

“Hurricane Rick” (well he is one)

“Natural Born Ripper”

“Nothin but a grip Thang”

“Rick’s 560 ways to rip (loves million ways to die in the west)”

“Death by Rick”

1 team member works at a time.

1 team member “rests” while holding a KB 70/55/35/25

90 Pull ups

45 Front rack step lunges 95/65

90 Dead Lifts (185/155)

45 Burpee Box Jumps

90 T2B

200 Dub Buy out