Friday the 2nd

Please Note:

Group Class will meet at 1230 on FRIDAY!!!

Mobility: Ankles and Quads
3 Rounds
12 Goblet Squats
12 Kipping HSPU
100m Jog

Back Squat – 4×4 @87.5%

Row – 10 Calories x 7
Rest 60s between sets

IV. Please choose ONE of the following based on perceived weaknesses.

10 Thrusters 95/65#
5 Bar Muscle Ups

Push Ups – Climb the Ladder x3
1-2-3-4-5 etc until you fail to hit the set unbroken. You can come down and shake out your arms between sets, but don’t take too long. Rest 2 Minutes start over at one and try to climb close to the same number as the previous round

3 Rounds
:30 Max Pistols
Rest :30
:30 Right Leg Pistol Hold
Rest :30
:30 Max Pistols
Rest :30
:30 Left Leg Pistol Hold
Rest 60s


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Filed under crossfit, early class, fitness, Power Lifting, strength & conditioning, WOD

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