Friday, 7.21.2017
CrossFit Class: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm
OPEN GYM: 8:00am-9:00am
Warm up:
400m Run
Dynamic Warm up
Mobility:
Hips
Shoulders
Ankles
Skill:
12 min EMOM
A) 2 Rope Climbs
B) :40 sec Handstand Hold (shoulder taps/HS walk)
C) :40 sec max effort pistols
WOD:
20min EMOM
A) 3 Power Cleans (185/125)
B) 6 Chest 2 Bar Pull ups
C) 12 Wall Ball (20/14)
D) 24 Double Unders
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