Friday, April 11, 2014

Strength
Backsquat
1×8 @65%
1×8 @70%
1×8 @75%

Front squat
1×5 @65%
2×5 @70%

WOD
Rx
3x
Run 400m
6 Power Cleans (155/115
12 Box Jumps (24/20)

Inter
3x
Run 400/200
6 Power Cleans (95/65)
12 Box Jumps (20/12)

Beg
4 Oly Laps
6 Power Cleans (bar or DBs)
12 Step Ups

Mobility
Hamstring on Rig
Lateral Hip Opener

Our 6 week body challenge starts this Saturday at 12pm! There will be a lecture and pictures and measurements will be taken! Feel free to invite all your friends as this event is open to the community.

We will also be doing burpees and jerks for Debbie at 9am. She is a local CrossFitter who had been diagnosed with a rare form of cancer and need as much help as we can give her. Be sure to bring money for a donation and wear purple!