Monday, April 22, 2013

Tony crossfit socal

ANNOUNCEMENTS:

  • Pete's Paleo orders must be in tonight by midnight in order to be delivered by Thursday.
  • WOMEN'S ONLY class today at 9:30am and 7pm

TODAY'S WOD:

Skill: work up to 3×5 heavy goodmornings

Lift:  15 minutes to establish max effort Back Squat

WOD: For time:

    1 squat clean

    5 GHD situps

    1 squat clean +1 front squat

    10 GHD situps

    1 squat clean + 2 front squats

    15 GHD situps

    1 squat clean + 3 front squats

    20 GHD situps

    1 Squat clean + 4 front squats

    25 GHD situps

    Level 4: 205/145

    Level 3: 185/135

    Level 2: 155/115, 10 GHD situps per round

    Level 1: choose weight/ abmat situps

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s