Skill/Strength:
Every 2:30 for 5 Rounds
Back Squat 3 at 75% 1RM
Metcon:
Row 400m
Then
3 Rounds
10 Toes to Bar
6 Chest to Bar Pullups
2 Bar Muscle Ups
Then
Row 400m
14 min cap
Accessory Work:
4 Rounds
5 GH Raises
5 HSPU Negatives
Mobility:
3 min quad smash
3 min lat smash
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
There are 4 past classes
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM
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Chelsea Sherman
11:26 scaled
Box BMU, 3 real TTB each round, and disappointing C2B attempts.
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Maria Onaindia
Partner workout with Steve
5rds: 50 Dus each, 50 ft synchro SA OH lunges (35#), 5 DB squat snatches each (50#) 12:45
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