Friday – 170120

170120Mary

Announcements

  • 6 Week Gymnastics Clinic starting Jan. 28th 
    • Handstands, Planches, Muscle-Ups, Individualized Homework, and more!!!
    • Host Brett Quinn brings his knowledge and experience of 12 years as a high level gymnastics competitor and 6 years as a gymnastics coach to you.
    • His ability to work with athletes of all skill levels makes this clinic unique as he conforms to each athletes individual needs, and creates custom homework plans that ensure the best progress possible.
    • ONLY 12 SPOTS AVAILABLE – CLICK HERE for more details and to get signed up!

SWOD

3 sets of:
Strict Pull Ups x max reps
rest 15 seconds
Dynamic Push Ups x 10 reps
rest 2 minutes

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

“Resolution Chipper Test”
10 min AMRAP of:
15 Snatches
20 Deadlift
25 Box Jump Overs
20 Hand Release Push Ups
15 Thrusters
Level 3 – (115/75) (30″/24″)
Level 2 – (95/65) (24″/20″)
Level 1 – (45/35) (16″/12″)

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