WED 12.21.22

Coach Hailey

Today’s schedule

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

Workout of the Day (WOD)

40/30 Cal Row
35 Push Press (75/55)
30 Box Jump Overs (24/20)
25 Power Snatches (75/55)
20 Wallballs (20/14 to 10/9ft)

Post total rounds + repetitions. Ex: 2 + 108 Rx.

And coming tomorrow…

A. Strict Press:
In 12 minutes work up to a 3 rep max.

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [19min cap]
Lunges (R+L=1)
Kettlebell Swings (53/35)

Post load for press and time for the WOD. Ex: 170#, 13:10 Rx.

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