THURS - 8.29.2019

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CROSSFIT

Skill -

Overhead Position & Mobility

Strength -

Overhead Squats

  • 7 x 2 @ 60-85%

WOD -

"NANCY"

5 Rounds For Time - 20 Min Cap

  • 400m Run

  • 15 Overhead Squats

L1: 4 RDs - 600m Run, 25 OHS 135/95
L2: 400m, 95/65
L3: 400m, 65/45
L4: 300m, 45/35 or DB FS

BOOTCAMP

Skill -

Rowing Technique

WOD -

For Time - 30 Min Cap

  • 100m Row

  • 10 Plate Jumps

  • 100m Run

  • 200m Row

  • 20 Plate Jumps

  • 200m Run

  • 300m Row

  • 30 Plate Jumps

  • 300m Run

  • 400m Row

  • 40 Plate Jumps

  • 400m Run

  • 500m Row

  • 50 Plate Jumps

  • 500m Run