WED 12.04.19

Whiteboard round up

Today’s schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. 4 Rounds [16min cap]
15 Burpees
25 Air Squats (Rx+ = 12/8kg 1-Arm KB Overhead)
35 Sit Ups

B. EMOM 12
Min 1 – Scapular Raises
Min 2 – Shoulder Ext Rotation
Min 3 – WY Negative
Min 4 – Pec Shoulder Stretch

Post time for the WOD. Ex: 12:40 Rx

And coming tomorrow…

A. AMRAP 20
5 Power Cleans (135/95)
10 Toes to Bar
15 Wall Balls (20/14)

B. EMOM 8
Min 1 – Handstand Hold (facing wall)
Min 2 – Pigeon

Post rounds for AMRAP. Ex: 14 + 8 Rx.

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