State T&F

It is State Track & Field...so you know what that means...
WOD's down in La Crosse...

We arrived down in La X and got rooms, then had kids get a workout it...
After...we (Syd, Val, Dykstra & tb) did THIS:

WIAA
4 Rnds:
150m Run (approx... we picked two light poles to run down and back from)
15 Burpees
15 Lunges
15 Pike Sit Ups
15 Broad Jumps

We did not go for time...just competed and worked hard thru finish!
Good workout and everyone was pushed!

Post-WOD

THEN...Friday AM ~ 

Crossfit La Crosse was the place!
Called late on Thursday night to two places Crossfit UDX & La Crosse...
Both got back to me and were happy to let us "drop-in"...which was nice!
I have been told no drop-ins many times...so this was excellent.

Went with the group WOD there... it was good to be with a group!
Warm-Up Run, Stretch and Meet & Greet (there were a few other drop-ins)

Strength
EMOM x 12:
1-4 = 2 x STRICT Shoulder Press (heavy, or climb)
5-8 = 2 x Push Press (heavy, or climb)
9-12 = 1 Push Jerk + 1 Split Jerk (heavy or climb)
*this was designed to be heavy so if climbing, don't start too light!

Conditioning
In Teams of Two:
AMRAP in 20 (alternating rounds):
12 Wall Balls (20#/14#)
6 Burpee Pull Ups (scaled = 6 burpees + 6 jumping pull ups)
1 Snatch (135#/95#) (scaled = 95#/65#)

Drake & Partner = 16 total (8 rnds each) (@ 95# snatch)
tb & Partner = 17 total...my partner got the extra round in!!!

Post-WOD