THUR 11.30.17

Coach Brianna split jerk

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- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

“Fight Gone Bad!”

Three rounds of:
Wallball (20/14 to 10/9ft) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump (20/20”) (Reps)
Push-press (75/55) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total reps for the WOD. Ex: 325 Rx.

And coming tomorrow…

A. “Reliance”
15 Minute AMRAP

8 Straight Leg Bar Dip
10 AbMat Situps
12 Lunge Steps

8 Box Ring Dip
10 Medball Situps (20/14)
12 Dumbbell Overhead Lunge Steps (35/20’s)

8 Ring Dips
10 Weighted Situps (45/25)
12 Dumbbell Overhead Lunge Steps (50/35’s)

B. 2 Rounds EMOM Cool Down
1st Minute: Cat Cow
2nd Minute: Scorpions
3rd Minute: Downdog to Updog
4th Minute: Plow to Straddle Stretch

Post rounds plus reps for AMRAP. Ex: 9+12 L3

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