Daily WOD

Open Gym 9:30am-11:30am

Lifting 5:30pm

Yoga 6pm

Hang Squat Clean- 2 sets of 5 @65%, 3 sets of 4 @70%, 4 sets of 4 @75%

For Time: 10-9-8-7-6-5-4-3-2-1

Box Jump Overs 24/20

Wtd. Sit Ups 45/25

After each set 1 Bar Muscle Up *scale to 1 Pull Up to Toes to Bar

Suggested Mobility: Thread the Needle Stretch, Wtd. Ear to Shoulder Stretch, Pigeon Stretch

Comments

  1. CrossFit pride says:

    Mike 155/8:37rx
    Dan 125/11:37
    BrianM 95/9:03
    Sue 195/-
    JennS 80/-

  2. Crossfit pride says:

    Kimberly 80/7:45
    Carl skill75/15:45
    Cory 110/9:07
    BrianW 145/11:49rx
    Greg 110/11:05
    Kim FSQ 130/10:32mod
    Robert FSQ 155/9:26
    Mel FSQ 155/12:26mod
    Lucy 155/8:25rx

  3. 530
    Mike 155/8:37rx
    Dan 125/11:27
    Brian M 95/9:03
    Sue 105/—
    Jenn S 80/—

    830
    Kimberly 80/7:45
    Carl 75skill/15:45
    Cory 110/9:07
    Brian W 145/11:49rx
    Greg 110/11:05

    OG
    Kim fsq 130/10:32mod
    Robert fsq 155/9:26
    Mel fsq 155/12:26mod
    Lucy 155/8:25rx

    330
    Jon 135/11:07
    Kim 42.5/11:42
    Shawn 195/10:07rx ring
    Cory 135/7:21rx
    James C 176/10:46rx
    Heidi 85/10:33rx

    430
    Gary 185/10:45rx
    Tommy 175/9:03
    Jeff 130/—
    Katie 85/7:15

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