FRI 09.29.17

Emily

Today’s schedule

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

Workout of the Day (WOD)

A. Handstand Walk: Spend 15 minutes practicing HS walk progressions.

B. 3 Rounds [21 Minute Time Cap]
100m Walking Lunges
20m HS Walk
50 Kettlebell Swings**

**Kettlebell Scale:
L3 = 16/12kg
L2 = 12/8kg
L1 = 15/10# dumbbell

Post time for WOD. Ex: 18:45 L3

And coming Saturday…

“Steel Hands”
Partner WOD
28 Minute AMRAP

12 Toes-to-bar
15 Hang Power Clean (165/105#)
21 Slam Balls (20/15#)
50m Farmer’s Carry (32/24kg)

All rounds and reps are team totals. 1 partner working at a time and teams may partition the rounds and reps any way except 1 one partner may complete the entire Farmer’s carry each round.

Post rounds and reps completed. 50m = 1 rep. Ex: 5+31 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

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