Workout of the Day (WOD)
A. Overhead Squat:
In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16min cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (65/45)
40 Overhead Squats (75/55)
20 Overhead Squats (95/65)
All reps are team totals. One partner working at a time.
Rx+ weights
95/65
115/85
135/95
Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David
And coming tomorrow…
A. AMRAP 8
40 Double Unders
10 Hang Power Clean (120/85)
B. EMOM 15
Min 1: 7-10 Scapular Raises (1 sec pause)
Min 2: 3-5 CS Banded WY Negative
Min 3: 6-10 Shoulder Ext Rotation R/L
Min 4: Pec Shoulder Stretch (30 sec R/L)
Min 5: Rest
Post rounds and reps for the WOD. 7+2 Rx.
