WED 11.19.14

Hero WOD "AV" Saturday morning
Hero WOD “AV” Saturday morning

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 3 reps. Worksets. Max reps final set.

B. Deadlift (Not for time):
3 Rounds
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

And coming tomorrow…Bring-A-Friend Day!

A. Row Sprint: 1 minute max cal row

B. Partner WOD: 15 minutes as many rounds as possible (AMRAP):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Situps w/ Medball (20/14)
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Box Jumps (24/20)
50 Calorie Row, 50 Wall Balls (20/14)

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

Post max cal and total reps for the AMRAP. Ex: 31, 324 Rx

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