THUR 12.22.16

"Keep your friends close. Keep the barbell closer."
“Keep your friends close. Keep the barbell closer.”

Today’s schedule

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

Workout of the Day (WOD):

A. Jump Rope:
3 attempts: 1 minute max speed step (R+L=1)
Rest 3 minutes between attempts

B. 21-15-9-15-21 Rep Rounds [22 Minute Time Cap]
Cal Row
40 Speed Step after each round (R+L=1)

Post max speed step and time for WOD. Ex: 95, 14:08 Rx.

And coming tomorrow…

A. Hang Squat Clean: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Front Squat

B. “The Holiday Blast”
6 Minute AMRAP
5 Front squats (m = 75/135/185, w = 45/95/135)
7 Bar-facing burpees

Post load for complex and round and reps for the AMRAP. Ex: 245#, 7+6 L3.

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