Strength
Back Squat – 3×10 @ 70-80%
—Start @ 70% for set 1 & work up to a heavy 10 rep by set 3.
Conditioning
“Open WOD 15.5″
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65#
WOD Notes: TD = 6-13 minutes. This WOD is a repeat from last years CrossFit Games Open, which it was the toughest one both mentally & physically! Let’s see how much your fitness has improved. Scaled weights are 65/45#. Use air dyne if classes are too large.
Schedule This Week
We will have Open Gym for one hour each day this week. The rest of the schedule is normal.
Monday – 7pm open gym
Tuesday – 6pm open gym
Wednesday – 5pm open gym
Thursday – 4pm open gym
