Monday, 2-1-16
Strength Front squat heavy double Wod 4 RFT 21 t2b 15 kbs 70/53 9 push press 115/85
Strength Front squat heavy double Wod 4 RFT 21 t2b 15 kbs 70/53 9 push press 115/85
5 RFT 20 Med Ball Cleans 20/14 15 Push Ups 10 Burpees 5 Muscle Up ( push up + dip 3:1)
Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! Strength 14 Min EMOM Odd – 40 D/U Even – 4 TGU 35/25 WOD Crossfit Open WOD 15.4 8 Min AMRAP 3 HSPU 3 Cleans 185/135 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans…
Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! WOD- 6 RFT 500m Row 3 Squat Snatches 165/115 15 Pull Ups Strength- Bench Press 4×8 You choose weights
Strength OHS 10×3 Work up to a heavy-ish 3 Wod Running Clock 0:00-10:00 6 T2B 12 HR Push Up 18 Burpee 10:00-17:00 Est. 1 RM Clean and Jerk.