WED 04.08.15

Ernesto. Big pull on his clean.

Ernesto. Big pull on his clean.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 4 sets of 3. Working up to a heavy set of 3.

B. 5 Rounds for time [18 Minute Time Cap]:
5 Deadlift (155/105)
10 Bar-facing Burpees
15 Situps

Post load for deadlift and time for WOD. Ex: 410#, 8:20 Rx

And coming tomorrow…

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips
45 seconds rest

B. 4 minute AMRAP for 3 rounds:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Pushups
6 Kettlebell Swings (24/16 kg)
10 Goblet Squats (24/16 kg)
Rest 1 minute after each 4 minute AMRAP

Post total reps of dips and total repetitions from WOD. Ex: 32, 125

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