WOD - MONDAY, NOVEMBER 4TH 2013

- COOL VIDEO!

SIZE 10 FOR SALE $130!

LURONG WOD FOR TOMORROW! IF YOU ARE SIGNED UP YOU WILL DO THE SAME LEVEL YOU DID LAST TIME.

WARM-UP
400M RUN
35 PUSHUPS
35 ABMAT SITUPS
20 AIR SQUATS
10 KB SNATCHES - LIGHT
10 KB SNATCHES - MEDIUM
10 KB SNATCHES - WEIGHT FOR WORKOUT

STRENGTH
* THE FOLLOWING BELOW IS YOUR WARM-UP FOR YOUR 20RM*
PERCENTAGES ARE OFF YOUR 1RM (PLEASE KNOW YOUR WEIGHTS BEFORE YOU COME IN!)
50%X5
60%X4
70%X3
80%X2
90%X1
(1 SET EVERY 2 MIN)

THEN:
ADD 5# FROM LAST WEEKS 20RM FOR 1 SET
*** THIS WILL BE OUR LAST 20RM WEEK! END ON A HIGH NOTE AND METALY PUSH THRU ALL 20!

WOD
6 ROUNDS 
200M RUN
10 KB SNATCHES (70/53)

PERV SUNDAY RESULTS!

CROSSFIT LITE CLASS

(MON/TUE/THUR @1PM)

WARM-UP

1K ROW

20 KB SWINGS (LIGHT)

CORE/ABS

3 SETS REST 1 MIN AFTER EACH SET

30 CRUNCHES

30 BICYCLE ELBOW TO KNEE

30 SIDE BENDS

MOBILITY

SHOULDERS/HIPS/LOW BACK

WOD

8 ROUNDS

200M RUN

20 KB SWINGS (35/26)