THUR 06.21.18 Bring-A-Friend Day!

Do or do not

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift
Every 30 seconds for 6 minutes
2 reps @ 70% of 1RM

B. Partner WOD
5 Rounds For Time

20/15 Cal Row**
15 Situps w/ Slam Ball (20/15)
20 Partner Slam Ball Chest Pass (20/15) 6ft
15 Kettlebell Deadlift (24/16’s)

**Partner must maintain a push up plank position with toes on the Slam Ball while other partner rows, if plank is not maintained, rower must stop.

Post weight for deadlift and time to complete WOD. Ex: 345#, 13:47 Rx.

And coming tomorrow…

3 Rounds For Time
200m Run
20 Wall Balls (20/14)
10 Handstand Push Ups
20 Alternating DB Snatch (50/35)
200m Run
10 Wall Balls
5 Handstand Push Ups
10 Alternating DB Snatch (50/35)

Post time to complete the WOD. Ex: 17:50 Rx

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