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Friday, 4-17-2015

16
Apr

Friday, 4-17-2015

 We’re gearing up for another bring-a-friend Saturday…
 
Saturday we will be doing another classic CrossFit Benchmark WOD which we haven’t programmed in a while – “Cindy”  or “Mary (for 800am class)”  Go ahead and tell your friends, family, Facebookers and bring whoever you would like to suffer with…I mean…workout with =)  Misery STILL Loves Company.
 
 
Workout of the Day
Rest as needed between sets and movements:
 
1) Three sets of 30sec weighted plank
*See photo below.  Go as heavy as you can holding perfect form for no longer than 30sec per set.
 
 
2)  Two Sets Max Rep Muscle-ups
*Sub with two sets of max rep strict pull-ups
 
 
3)  One Set Max Rep Handstand Push-Ups
*Sub with one set of max rep wall walks
 
 
then,
 
 
For Time:
1000m Row
50 Slam Balls 40/30
30 Handstand Push-ups
 
*Sub HSPU with 30 heavy KB strict press
 
Post your scores to the Whiteboard.
 
 
Here’s a demo of the “Dylan Special” weighted plank but do them from your elbows (we will get a photo of him soon).  Use a weight belt and KB.
 
photo (3)
 
 
 

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