9:00 AM – LIFTING CLUB
10:00 AM – TEAM WOD
Crystal at the U.S.A. Open
WARM UP:
Coach’s Warm Up
SKILL:
7 Min. of Bar Work
-Hollow Taps
-Bar Push Aways
-Kip Practice
-Butterfly Practice
LIFT:
Make up a lift
or
Dead Lift
5 @ 65%
4 @ 75%
3 @ 85%
WOD:
Teams of 4
5 Rounds
50 T2B
50 Ground to Over Head (95/65) (75/55) (65/45) (55/35)
50 Wall Ball (20/16) (16/14) (14/10) (10/6)
POST WOD:
Coach’s Stretch
Recent Posts
