4 October 17

phil assault bike
___________________________________________________________________________________________________________________

Saturday 10/7 Class Schedule: 8AM Kettlebells | 9AM CrossFit!

___________________________________________________________________________________________________________________
CrossFit.com | Laurie Roth’s Doctors: “Keep Doing What You’re Doing” (Video)
 
Garage Mind: The Spirit of American Weightlifting
 
Paleo Pumpkin Turkey Chile Mole
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Push Press 4×6
Chin Ups x3-5
 

LI Conditioning:

For time:
14 Alternating Lunges
7 KB Dead Clean + Press / arm
300m-200m-300m-200m Run
 

LII Strength:

Snatch Push Press + Overhead Squat
3+2; 4 sets
 

LII Conditioning:

For time:
10 Overhead Squats
10 Pull Ups
100m-200m-300m-400m Run
 

LIII Conditioning:

For time:
10 Overhead Squats
15 Pull Ups
100m-200m-300m-400m Run
 
Rx: M – 115# | F – 75#
 

Category: WOD

Tagged: