6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.
B. 5 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
12 Toes to Bar
200 Meter Run
Post load and reps for Squat and time to complete WOD Ex: 345# x 4 reps, 9:59 Rx
And coming Saturday…
Partner WOD: 30 Rounds [25 minute Time Cap]:
1 Wall Climb
2 Squat Cleans (m = 95/135, w = 65/95)
All rounds & reps are team totals and movements completed in a leap frog with one partner working at a time.
Score is time to complete WOD. Ex: 17:10 Rx+.
Saturday Deep Stretching Class
Time: 12p -Mike
Time: 10a class, 11a open gym