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Friday

23
May

Friday

crossfit-meme-whats-the-wod-300x219

REMEMBER WE WILL BE OPERATING ON OUR HOLIDAY SCHEDULE THIS WEEK:

 

FRIDAY – 5:30 AM ONLY

SATURDAY – CLOSE (GOOD OPPORTUNITY TO DO SOMETHING DIFFERENT…e.g., Hike, Swim, Bike..)

MONDAY – 9 AM 

 

STRENGTH/SKILL

 

A – AMSetsAP in 14 min of:

 

Single Leg Split Squat

 

L1 – Sets of 10 each leg – NO WEIGHT

L2 – Sets of 8 each leg – DB or KB in both hands

L3 – Sets of 5 each leg w/ Back Rack BB – FIND 5-RM

 

B –  Every :90 sec complete for a total of 6 rounds 

 

5 Single Leg Straight Legged DL  (65/45)

20 Russian KBS (53/35)

 

WOD

 

4 Rounds of:

 

1 min Plank Hold (elbows+toes)

rest :15 sec

1min OH Walking Lunges for max Distance

rest :15 sec

1 min of  Max Burpee Box Jumps

rest :30 sec