Thursday's WODs!

March 30, 2017

Here are your Thursday WODs! The final WOD of the 2017 CFD Open Intramurals gets released at 8pm! STAY TUNED!! #SeventeenPointTEAM

 

The team standings will also be released by tomorrow afternoon as well :)

 

Thursday March 30, 2017

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

STRENGTH:

 

A little break from squats…

 

EMOM for 10 minutes:

1 Power Clean

2 Hang Squat Cleans

3 Strict Press

 

*Go as heavy as possible, determined by your strict press

 

WOD:

 

Buy-in: 5 Curtis P Complexes

 

3 Rounds of:

10 Ring Dips

20 SDLHP 65/95

30 DUBs

 

Cash-out: 5 Curtis P Complexes

 

 

Endurance WOD (6am)

 

AMRAP in 30 minutes:

500m Run

40 OH Lunges 25/35

30 Calorie Row

20 Burpee Plate Jumps

10 Calorie Bike

5 Atomic Sit-ups 25/35

 

 

Unloaded WOD (6:30pm)

 

In teams of 2…

 

3 RFT:

50 Calorie Row

40 MB No-Wall Balls 14/20

30 Partner Push-ups

20 MB Partner Sit-ups

10 Over-your-partner burpees

 

 

 

 

 

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