Exercise of the Day (WOD)
A. Overhead Squat:In quarter-hour working as much as a heavy 2 rep
B. Groups of two. For Time Full [16min cap]:100/80 Cal row80 Pullups (C2B = Rx+)60 Overhead Squats (65/45)40 Overhead Squats (75/55)20 Overhead Squats (95/65)
All reps are workforce totals. One companion working at a time.Rx+ weights95/65115/85135/95
Submit load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.
As we speak’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Fitness center- Stasia12n: All Ranges CrossFit- Hailey1:00p: Open Fitness center- Hailey4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Kevin6:00p: All Ranges CrossFit- Kevin7:00p: Weightlifting- David
And coming tomorrow…
A. AMRAP 840 Double Unders10 Hold Energy Clear (120/85)
B. EMOM 15Min 1: 7-10 Scapular Raises (1 sec pause)Min 2: 3-5 CS Banded WY NegativeMin 3: 6-10 Shoulder Ext Rotation R/LMin 4: Pec Shoulder Stretch (30 sec R/L)Min 5: Relaxation
Submit rounds and reps for the WOD. 7+2 Rx.
