22 Aug 2017 Tuesday
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August 22, 2017 Josh Rogers

big bang theory

Sticky Post By On August 22, 2017 With 3 Comments

OHS demo team.

 

 

**Announcements**

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

A. 5 rounds, each AFAP:

  • 15 cal assault bike sprint
  • 10 UB heavy deadlifts
  • 200m run
  • 10yds HS walk (scale to: 30s HS hold > 40yds bear crawl)

*rest 3-4 min bt rounds

B.  Max L sit hold x 5; rest as needed

 

 

 

CSPORT

A. 3 rounds:
1 min row sprint
30 sec rest
1 min jump rope
30 sec rest
1 min burpees
30 sec rest

B. For time:
Block run
100 pvc OHS
80 sit ups
60 box jumps
40 pullups
20 ball slams
Block run

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