Exercise of the Day (WOD)
A. E5MOM 15Min 1: 3 Again Squat (85% of 1RM)Min 2: 4-8 Strict Ring DipsMin 3: 10/10 DB Bent RowMin 4: RestMin 5: Relaxation
B. EMOM 12Min 1: Cal RowMin 2: DB Thrusters (50’s/35’s)Min 3: Relaxation
Submit load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx
Upcoming Occasions
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
Right now’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Sofia7:00p: All Ranges CrossFit- Sofia
And coming tomorrow…
A. 3 Rounds [12min cap]4 Rope Climbs**9 Field Jumps (36/30)12 Deadlift (275/185)
**Athletes should put on lengthy socks or shin safety to climb ropes.
B. Cling Clear 5×315min to work to 3RM Cling Clear(Energy or Squat)
Submit time for the WOD and cargo for clear. Ex: 8:10 Rx, 245#.
