THUR 01.23.20 Bring-A-Friend Day!!

Handstand holds


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

Buddy-Buddy
Partner WOD

30/20 Calorie Row [while partner holds push up plank] 20 DB Push Press (50/35's) [while partner holds plate (45/25) overhead] 40 Partner Med Ball Sit Ups (20/14)
30/20 Calorie Row
20 DB Push Press (50/35's)
40 DB Front Rack Lunges (50/35's) [while partner holds plate at chest (45/25) in a Wall Sit] 30/20 Calorie Row
20 DB Push Press (50/35's)
40 Partner Wall Balls (side by side)(20/14)[Partners Change sides at 20 reps]
Post time for the WOD. Ex: 12:30 Rx.


And coming tomorrow...

A. For Time [18min cap] 30-20-10
Deadlifts (155/105)
Burpees
50 Double Unders at the Beginning of Each Round

B. Front Squat
12 min to work to a Heavy 3 Rep

Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.

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