Monday, 12.26.2016
CrossFit Class: 9:00am, Noon, 4:00pm, 5:30pm
NO 5:30 AM CLASS
Warm up:
200m Run
20 Wall Ball
20 Sit up
20 Ring Row
Mobility:
Overhead
Hip
Front Rack
Wrist
Strength:
Clean and Jerk
-15 min to work to heavy
WOD:
For Time
-21 Power Cleans (115/75)
-21 Ring Dip
-15 Thrusters (115/75)
-15 Pull up
-9 Power Snatch (115/75)
-9 Bar Facing Burpees
Accessory:
Single Leg KB Deadlift
-4×5 Each leg
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