WED 09.30.15

Darcy and Kit post WOD recovery
Darcy and Kit post WOD recovery

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 7 minute EMOM 1 Deadlift. 80% of 1RM at tempo (3-0-3-1)

B. 3 Rounds For Time:
200m Front Rack Kettlebell Carry (2) (24/16kg)
40 AbMat Situps

Post load for load for Front Squat and time to complete WOD. Ex: 245#, 8:20 Rx

And coming tomorrow…

A. Speed Step: 3 rounds of 1 minute AMRAP speed step (R+L=1)
Rest 3 minutes between rounds.

B. “Capoeira”
15 minute AMRAP
10 Toes to Bar
15 Burpees
40 Double-Unders

Post all 3 scores from singles and rounds and reps from WOD. Ex 86-85-92, 5+20 Rx.

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