November 16, 2017

CrossFit: 

Warm Up:
3rds
20 Double Unders/Practice
10 Knee Hug Lunge Step
10 Scap Depressions
5 EB Bear Complexs

Strength:
Alternating EMOM
Even: 5/5 Split Squats
Odd: 5 Strict Pullups *Add weight if necessary

WOD: “Round and Round”
7-6-5-4-3-2-1
Bear Complex (135/95)
40 Double Unders (3:1)
*Retest from 9.29.16*

BodyFit: 163

Warm Up:
500m Row
3rds
10 Kips/Kipping Practice
10/10 Single Arm Press
10 Goblet Squat
4 Broad Jumps

Partner WOD:
a) 100 Box Jumps
100 T2B
b) 75 Cals Rower
75 Pullups
c) 50 DB Thrusters
50/50 DB Snatch
*Partners alternate movement every minute*