WED 05.04.16

Sea Lion Warm-up
Sea Lion Warm-up

h4>Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)

B. 5 Minute AMRAP
9 Ring pushups
5 Hang squat clean (m = 75/95/135, w = 55/65/95)

Post max load for hang squat clean and rounds and reps for AMRAP. Ex: 175, 5+7 L2.

And coming tomorrow…

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. 6 Rounds [15 Minute Time Cap]
15 AbMat Situps (Rx+ = V-ups)
12 Kettlebell Swings (m = 24/32, w = 16/24 kg)
9 Cal Row

Post total reps of pullups and time for WOD: 41 C2B, 8:41 Rx.

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