October 25, 2016

CrossFit:

Warm Up:
Partner Mobility
PVC Positions
Then
3rds
30 Jumps
PA Snatch Warmup

Strength:
Power Snatch
Level 1: Technique
Level 2: 4,4,4,4 (Build)

WOD:
“Open 14.1”
10min AMRAP
30 Double Unders (3:1)
15 Snatch (75/55)

BodyFit:050

Warm Up:
4rds
10 Kips/Kipping Practice
10 Goblet Squats
10 Pushups
:30 Pillar Hold

WOD:
7min AMRAP
7 Burpees
7 Dumbell Thrusters
Rest 5min
7min AMRAP
7 Ball Slams
7 T2B
Rest 5min
7min AMRAP
7 Cal AD
7 Pullups

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Tony Fusaro

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