Exercise of the Day (WOD)
A. Scuba SteveAMRAP 521-15-9Wall Balls (20/14 at 10/9ft)Calorie RowRest 5 minutesAMRAP 521-15-9Calorie RowBurpees Over the RowerRest 5 minutesAMRAP 521-15-9Burpees Over the RowerWall Balls (20/14 at 10/9ft)
B. 3-Method Hamstring Stretch
Put up whole reps accomplished. Ex: 285 Rx.
Immediately’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Health club- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Health club- Michael
And coming tomorrow…
A. SnatchIn 20 minutes work to a 1RM
B. For Time: [12min cap]2 Rounds9 Squat Snatches (115/75)15 Pull-UpsRest 1 minute2 Rounds9 Dangle Squat Snatches (115/75)15 Chest-to-bar
Put up load for snatch and time for the WOD. Ex: 190#, 8:35 Rx
