7 October 17

pre-mile run
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Saturday 10/7 Class Schedule: 8AM Kettlebells | 9AM CrossFit!

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Dan John: Easy Strength (Video)
 
13 Steps To Sustainable Fat Loss
 
Ukrainian Vinegret With Beetroot & Potatoes
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WOD

 

LI Strength:

Goblet Squat x10
Single Arm Floor Press x6-8/arm
Hanging Knee Raises, sub-max reps
 

LI Conditioning:

Partner WOD – AMRAP 16 minutes:
200m Farmers Carry / Goblet Rack Carry
1:00 Row / SB Complex
 
SB Complex = 6 Alternating Shoulder + 6 Front Squats
 

LII Strength:

Goblet Squat x10
Single Arm Floor Press x6-8/arm
Toes to Bar, sub-max reps
 

LII Conditioning:

Partner WOD – AMRAP 16 minutes:
200m Farmers Carry / Front Rack Sandbag Carry
250m Row / SB Complex
 
SB Complex = 8 Cleans + 8 Thrusters
 
Rx: M – 28kg/60# | F – 20kg/40#
 

Category: WOD

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