WED 08.03.22

Nyaire

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Rope Climbs
In 10 minutes practice rope climb progressions*
*All athletes must were long socks or shin guards to protect shins when climbing

B. 3 Rounds [20min cap]
567m Run
20 DB Box Step Overs (50’s/35’s)(24/20)
20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)

Post time for the WOD. Ex: 15:43 Rx

And coming tomorrow…

A. Partner WOD
For Time [28min cap]

100/80 Cal Row
75 Wall Balls (20/14 at 10/9ft)
50 Pull Ups
25 Squat Cleans (165/110)
50 Pull Ups
75 Wall Balls (20/14 at 10/9ft)
100/80 Cal Row

1 partner working at a time. All reps are team totals. Partners may partition the reps any way.

B. Banded stretch cool down

Post the time for the WOD. Ex: 22:22

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