June 11, 2019

Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday.

CrossFit

Warm Up:
Shoulder DROM
Overhead Mobility
3 Rounds
10 Plate Touches
5 Box Jumps (Build)
7-5-3 Jerks (Build)

Strength:
10 Min EMOM
2 Jerks from the Rack

WOD:
12 Min EMOM
Minute 1: 5 Strict Pull-ups
Minute 2: 5/5 Rotational Ball Slams (25/20)

BodyFit 327

Warm Up:
Get Your Chili Warm
8min WAMRAP
:15 Hollow and Arch Hold
10 Kip / Kipping Practice
10 DB Push Press (Build to working weight)

WOD:
400m Run
12 DB Push Press
12 Pull-ups
300m Run
12 DB Push Press
12 Pull-ups
200m Run
12 DB Push Press
12 Pull-ups
100m Run
12 DB Push Press
12 Pull-ups
200m Run
12 DB Push Press
12 Pull-ups
300m Run
12 DB Push Press
12 Pull-ups
400m Run