Exercise of the Day (WOD)
A. For Time [15min cap]10-20-30-40-50-40-30-20-10Double Unders1-2-3-4-5-4-3-2-1Shoulder to Overhead (65% 1RM C&J)
B. Stretching1:00 barbell calf smash/side1:00 calf stretch/side1:00 scorpion stretch/side1:00 thread the needle stretch/facet
Submit time for WOD and cargo. Ex: 6:40 Rx 185#
Upcoming Occasions
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
In the present day’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Gymnasium- Michael
And coming tomorrow…
A. Again SquatIn 20 minutes work to 1RM
B. EMOM 10 (:40 work/:20 relaxation)Min 1: Cal RowMin 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Submit load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.
