WED 08.27.14

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Scott L. on Wallball shots

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

B. Tabata It Again:
8 rounds each movement (20 seconds work : 10 seconds rest)
Double Unders
Row for Cal
Double Unders

Post load and reps for Back Squat and total reps for each movement.
Ex: 240#, 8 reps, 210, 55, 74, 188 Rx

And coming tomorrow…Bring-A-Friend Day!!

A. Deadlift: 3 sets of 5 (80% of 5 rep max) (½-1-3-0)**
**Tempo: ½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD:
12 Rounds
8 Medball Power Slams (20/14)
7 Kettlebell Swings (24/16 kg)
6 Ring Rows
5 Medball Front Squats (20/14)
4 Burpees

Post load for Deadlift and time to complete WOD: 275#, 14:10 Rx

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