Announcements:
Sunday Open gym crew, The “One Mile Bang” will be going on from 7:30-11am. Which means University will be closed. Best way to get to the gym is off Winchester, down Farley, and through the school driveway into the south parking lot.
CROSSFIT
S&P Cycle: squat – pull – press – pull – OFF
40 min @ ~ 75%
200m run with med ball
3 muscle-ups
3 heavy deadlifts
9 HSPUs
30 sec side plank hold
30 sec side plank hold (other side)
10 KB windmills (5 ea. side, start light first round and increase as you go if possible)
50 speed step
CSPORT
15-12-9-6-3
Bench Press
Kettlebell Swing
Wall Balls
Block Run
15-12-9-6-3
Dumbbell Snatch (each side)
Flutter kicks x 2
Hammer Curl to Press
Block Run
15-12-9-6-3
Dips
Seated Russian twist with Battle Rope (each side)
Lunges with Battle Rope waves (each leg)
Class WOD
5 rds + run
50# ball / 275#’s DL / 35# KB