Thursday's WODs...

April 13, 2017

We are over the hump! Here are your Thursday WODs! Also, don't forget to add your name and size to the list at the front desk if you'd like a shirt for Christine Braswell's Tribute WOD 4/21/2017.

 

Thursday April 13, 2017

 

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

 

STRENGTH:

 

BACK SQUAT (Day 11) – 8s x 4r at 80% (same as day 3) PLUS 20lb (men) or 10lb (women)

 

WOD:

 

15-12-9-6-3:

Deadlifts 75/115

Hang Power Cleans

OTB Burpees

Floor Press

 

 

Endurance WOD (6am)

 

3 RFT:

30 Calorie Row

20 Foot Suitcase Lunge (each arm) 35/53

10 Burpees

20 KB Swings

30 Calorie Bike

 

*90 second plank hold between rounds

 

 

Unloaded WOD (6:30pm)

 

3 RFT:

600m Loop

40 OH Plate Lunges 25/35

20 GHD Sit-ups

 

Then,

 

3 RFT:

300m Row

20 KB SDLHP 35/53

10 Goblet Squats 35/53

 

 

 

 

 

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