MON 04.14.14

What’s in a wall ball shot?
CrossFit’s wall ball exercise is an example high functionality and the marked carryover of cardiorespiratory benefit to sport and human performance in general, writes Coach Greg Glassman.
CrossFit Journal: Functionality & Wall Ball

YOGA Tonight: Monday, April 14th at 7:00pm in the front room with Monica Miller

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Bench Press: 3 worksets of 5 reps. All sets at the same weight. Max reps 3rd set. Rest 3 minutes after each set.

B. 6 Rounds For Time:
7 Burpees to 6” target
8 Ring Rows
9 Wall ball shots 10ft target (20″/14″)

And coming tomorrow…

A. Power Snatch: Every minute on the minute for 10 minutes: 1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time:
500m Row
21 Power Snatch (95:75 / 65:55)**

**(men Rx+ : men Rx / women Rx+ : women Rx)

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