Monday 9.28.2015
CrossFit Class Times: 5:30am, 7:30am, 9:00am (Ladies Only), Noon, 4:00pm, 5:30pm, 6:30pm
Gymnastics: 6:30am
Leonidas Barbell Club meets @ 7:30pm (*club members only)
Warm-Up:
2rounds-
100m Run
8 Ring Rows
8 WallBalls
Ankle/Shoulder/Hip Mobility
Strength:
Every 90 sec for 6 Rounds:
1 Power Snatch (tempo descent- 4sec) + 1 Snatch (full)
WOD:
6 x 200m Sprint
*1 min Rest between rounds
If there is +/- 5 sec discrepancy between rounds, there will be a 5 burpee penalty. However, these are to be performed full out, there will be a 50 burpee penalty for anyone caught “fairy running”, trying to avoid burps 🙂
Warm-Down:
3 x 8(each leg) One-legged RDLs
Mobilize Calves, Hamstrings & Lower Back