6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
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Workout of the Day (WOD)
5 Rounds [17 minute time cap]
15 Overhead Squat (m = pvc/65/95, w = pvc/45/65)
**Click here to see WOD description:
“Nautical Nancy” WOD Description and Standards
Post time to complete the WOD or every unfinished rep when time expires results in a 1 second penalty per rep. Ex: 11:41 L3
And coming tomorrow…
A. Push Press: 5 sets of 3 reps. Working up to a heavy set of 3 reps.
B. 12 minute EMOM:
1st: 7 Push Press (70% of part A.)
2nd: 15 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)
Post load for Push Press. Post total pullups for the WOD and weights.
Ex: 205#, 135#, 31 @ 25#.