DON’T FORGET…….
SATURDAY
8am Boxing W/Jack
9am WOD w/Derek
10am Transformation w/Derek
8am-11am Open Gym
PARTNER WOD:
With a running clock…..
0:00-10:00 AMRAP
10 Deadlifts (155/105)
10 Box Jumps w/step down (24/20)
10 Wallballs (20/14)
12:00-24:00 AMRAP
8 Front Squats (155/105)
8 Box Jump Overs (24/20)
8 C2B Pull-ups
26:00-32:00 RECOVER
…with Easy Jog, Bike, Row, or Sledpull for Recovery
WOD NOTES:
– one person works at a time, completing ONE full round at a time
– your score is total rounds and reps per AMRAP
– the recovery is to be done at a conversational pace!! No score for the last AMRAP
________________________________________________________
FUNDAY SUDAY
9am WOD w/Derek
10am Lifting w/John
9am-11am Open Gym
FOCUS: 15mins to work on your SKILLS!
*pick something you know you need to work on and perhaps something that you know will come up in the CrossFit Open
WOD:
“Fat Amy”
For Time
50 Air Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Lunges (alt)
10 Burpees
20 KBS (24/16)
10 Burpees
10m Bear Crawl (5 mats)
10 Burpees
20 KBS (24/16)
10 Burpees
30 Lunges (alt)
10 Burpees
40 Sit Ups
10 Burpees
50 Air Squats
*time cap 20mins!
RECOVERY:
Spend 5mins on bike at a light pace and then 5mins on the foam roller!! Smash out those LEGS!
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