WED 04.16.14

Danny makes his return on snatches and row: Rx+

Danny makes his return on snatches and row: Rx+

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

8 Rounds For Time:
3 Body Weight Back Squats
10 pushups**
200m run

**Mod for pushups is incline pushups 1:1.

24 minute time cap. Post load for back squat (BW designation if body weight) and total rounds and reps completed at 24 minutes or total time.

And coming tomorrow…

A. Rope Climbs: Every minute on the minute 1 rope climb for 10 minutes.
Scale 2 planked rope climbs from lying on floor (2:1) or 5 modified ring rows (5:1)

B. In 10 minutes complete as many rounds and repetitions as possible of:
8 Knees to elbows
12 Kettlebell swings (32/24kg)
20 Lateral Hops over parallettes

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