THURS 12.06.18

So I put my hands, they’re playin my song, the butterflies fly away. Lungin my legs like yeah…

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Muscle Up
10min to work on Muscle Up transitions

B. Star Lord
200 Double Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14)
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle Ups

Post rounds and reps completed during AMRAP. Ex: 1+20 Rx

And coming tomorrow…

A. Turkish Get Ups
4-4-4-4-4 (2 reps per arm)

20 Single Arm DB Hang Clean & Jerk (50/35)
50 Double Unders
25ft Handstand Walk (scale to 2 x wall walks, or 25ft bear crawl)
20/14 Calorie Row

Post heaviest turkish get up and rounds and reps completed during AMRAP. Ex: 53#, 3+25 Rx

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