May 18, 2017

CrossFit:

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert. Flex/Ext
10 Kips/Kipping Practice
PA Clean Warmup

Strength:
All Levels: Pistol Progression

WOD:
“Harry & Sally”
21-15-9
Squat Cleans (135/95)
Wall balls (20/14)
45 Pullups/each
*Must rotate every time you complete a set

BodyFit: 108

Warm Up:
Heat your meat

Hero WOD:
“Bradley”
10rds
Sprint 100m
10 Pullups
Sprint 100m
10 Burpees
Rest :30