WOD

01-29-20

By January 29, 2020 January 30th, 2020 No Comments

Announcements

Sunday February 9th – Open Gym is moved to 8:00am-10:00am

CrossFit Blade – CrossFit

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Split Jerk (6 Sets: E2MOM: 3-3-2-2-1-1)

Shoulder Press (SADPTD: 3-3-2-2-1-1)

Three Pagodas (Time)

30 Push Jerks

800m Run

20 Push Jerks

400m Run

10 Push Jerks

200m Run

RX+ 155/105 RX 125/85 M45+ 115/75 M55+ 95/65 M60+ 85/45 SAD DBL KB Press 26

Scale: Run to 800/750m, 450/400m, 250/200m Row.

Push Jerk to Russian KBS if can’t go overhead.

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3 min per side

3. Hamstring Floss: 3 min per side

4. Hip Floss: 3 min per side