THURSDAY 10/12/2017

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CROSSFIT IS A MEASURABLE STUDY-CHECK YOUR RECORDS --THE BENCH MARK WODS ARE IN TOWN

WEEKLY CHALLENGE

DO THE COMMON --UNCOMMONLY WELL

  • 5 MIN BAR HANGS (IN HOLLOW)

  • 100 KIPS ON BAR OR RINGS

WARM UP

20 JUMPING JACKS

PVC SHOULDER PASS THROUGHS

20 PVC OH SQUATS

20 TOE TOUCHES

20 WIDE LEG TOE TOUCH

20 AIR SQUATS

30 STRAIGHT LEG SIT UPS

 

 

STRENGTH

FRONT SQUAT ( ADD 30 LB TO 1RM)

50 X 5 -- 54 X 5 -- 58 X 5 -- 68 X 5 -- 77 X 5+

WOD

RUN

OH SQUAT