6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.
B. For Time: [11 minute time cap]
Open: 1000m Row
4 Thrusters (m = 115:155 / w = 85:100)
Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 Rx+
Ex2: 3×7 segmented negatives, 41, Rx
And coming tomorrow…
A. Deadlift: In 10 minutes work up to a heavy set of 3.
B. Rep Rounds For Time: Partner WOD. Reps are team totals.
Deadlift (m = 115:185 / w = 85:115)**
Partner Situps w/ Medball (20/14)
**Only 1 person deadlifting at a time. Partner must be in a plank position with toes on the Medball while other partner does deadlifts.