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October 1st WOD

10/1/2016
New Class Times Start TODAY!!!
CrossFit: 8:00am, 9:00am, 10:00am
Gymnastics: 11:00am
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
L1:A: Metcon (No Measure)
15 mins of hspu progression practice/rope climb tech; 1 coach will lead each skill so choose which one you want to practice
L1:B: Metcon (Time)
For time w/partner

Complete in any order

Run around mall w/Kb 53/35
75 box over burpees
150 sit ups
150 walking lunges
75 pull ups

***rest 1 min after each completed movement, no exceptions
L1+:B: Metcon (Time)
In order w/partner

Fw around mall w/Db oh 70/53 Kb and 50/35 Db
200ft hs walk
100 Ghdsu
100 snatch 115/80
Run around mall

***rest 1 min after each completed movement
F3
F3:A: Metcon (No Measure)
12 min Emom

Min 1- plank
Min 2-rest
F3:B: Metcon (Time)
W/a partner

100 cal ab
100 step overs 24/20
100-200 sit ups

Rest 1 min after each completed movement

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM