TUES 03.25.14

Today’s schedule

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

Workout of the Day (WOD)

A. Thruster: Every 4 minutes for 5 rounds of 4 reps Thruster. Work up to a heavy set of 4.

B. As many rounds as possible in 10 minutes (AMRAP):
6 Front Squat (115/85)
8 Pullups**
10 Shoulder to Overhead (115/85)

**Scale with 16 Modified Ring Rows (2:1)

Post max load for thrusters and total rounds and repetitions for 10 minute AMRAP

And coming tomorrow…

A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest
*No Bands. Sub segmented pullup + negative (3 seconds)

B. Complete 2 Rounds of:
In 8 minutes OPEN: 400m run
As many repetitions as possible (AMRAP) in remaining time
8 Sumo-deadlift high pulls (24/16kg)
12 Situps
Rest 2 minutes.

Post total pullups from 7 intervals and 2 separate AMRAP total reps (ex: 34, 108-86 Rx)

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