Mobility class at 8:30am Thursday morning
Thursday & Friday
CrossFit:
Warm-up: Bring Sally Up with PVC OHS
Strength: Find a 2RM Thruster from the ground
WOD: EMOM for 14 minutes:
Odd minutes max Wall Balls for :45, 20/14 pounds at 10/9 foot target
Even minutes max Hang Power Snatch for :45, 115/75 pounds
*max reps for :45, :15 to transition to next station
**score is total reps
BaseFit:
Partner WOD: For time:
6 X 200 meter Run, alternating
150 Goblet Squats
150 Pull-ups
150 OH Walking Lunge Steps, 45/25 pound plate
6 X 200 meter Run, alternating
*30 minute time cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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12/6/2013,b)#205,C)178reps RX,D)completed mod/ roll into pistol.
A) 12/6/13
B) completed,
C) 95#,
D) 141 reps 45# ,
C) completed