Tuesday

Run Club: 630pm at Jefferson Playground. Sign up on Mindbody and Bring a watch! Check the Run Club tab for pace calculator!

Warm Up:
Row 500m
20 banded good mornings10 roll-ups

Mobility

Strength/Skill:
Back Squat
ADV: 5 @ 65%, 5 @ 75%, 5+ @ 85% of 90% of 1RM
BEG: 3 x 5 at an easy weight

WOD:
EMOM for 15
1 hang power snatch
1 power snatch
1 OH squat
J.D. Bruce
11/5/2012 10:36:01 pm

That's my bro. This pic is probably a sign that winter is coming cause normally that shirt would be off.

Reply
11/6/2012 07:24:09 pm

To have good muscles we need to engage Crossfit

Reply



Leave a Reply.