WED 05.11.16

Freedom
Freedom

h4>Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
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. Power Clean: 10 minutes every minute on the minute 1 Power Clean. (85% 1RM)

B. Rep Rounds For Time [12 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Toes to Bar**
Power Clean (m = 95/135/155, w = 65/95/105)

**L3 = T2B, L2 = Toes to rings (T2R), L1 = situps w/ MB 20/14.

Post load for clean and time for WOD. Ex: 230#, 9:45 L3

And coming tomorrow…

A. JumpNrope:
1 minute max speed steps (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders

B. For Time [18 minute Time Cap]:
50 Double Unders
25 Wallball Shots (20/14) 10ft target
15 GHD Situps
10 Ring Pushups (Rx+ = Ring Muscle ups)

40 Double Unders
20 Wallball Shots
12 GHD Situps
8 Ring Pushups

30 Double Unders
15 Wallball Shots
9 GHD Situps
6 Ring Pushups

Post speed step and double under reps and time for WOD. Ex: 92, 104, 12:12 Rx+

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