THUR 05.01.14

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Overhead Squat: In 12 minutes work up to a heavy set of 3.

B. 12-9-6-3 Rep Rounds of:
Overhead Squat (95/65)
Toes to bar**
Wallball Shots 10ft target (20/14)
Kettlebell Swings (24/16kg)

**Scale Toes to rings (1:1) or AbMat Situps (2:1)

And coming tomorrow…

A. Weighted Pullups: 3 sets of 7. Sub strict or segmented pullup+negative.

B. Complete For Time:
OPEN: 200m Run
3 Rounds
15 Box Jumps (24/20”)
20 One-arm alternating kettlebell snatch (16/8kg)
15 Hand release pushups
200m Run

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