Wednesday, 11.8.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
SATURDAY November 11, 2017 – CLASS at 8:00am due to early kick off
Warm up:
3 Rounds
100m Row
10 Single arm Kb Row (5 each arm)
10 Single leg KB Deadlift (5 Each leg)
10 KB Swing
Mobility:
Overhead
Posterior Chain
Hips
WOD:
8 minutes to complete wod 1
21-15-9
Single Arm DB Thruster (50/35)
Pull up
8 minutes to complete wod 2
21-15-9
Wall Ball (20/14)
Alternating DB Snatch (50/35)
8 minutes to complete wod 3
21-15-9
Toes 2 Bar
Goblet Squat (50/35)
If wod is completed before 8min time cap, rest remainder of 8 minutes
If unfinished with wod at 8min time cap, move onto next wod
There will be 3 different scores(times)
Accessory:
Foam Roll
Mobilize
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