140507 Wednesday

10264181_693140964062362_4359143242524515403_o

10264181_693140964062362_4359143242524515403_o

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 6-12:
OHS,
Toes 2 Bar,
KB Good Morning,
Dip.

Strength Development

Spend 20 minutes working through A1-3: NTE 3 Rounds.

A1. : Axle Front Rack Reverse Lunge ( x 12-20 Steps Alternating)

A2.: Stone to Shoulder ( x 4-8 alternating. (2-4/side))

With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.

A3. : Narrow Grip High Pull (NGHP) (@ 21X0; 6-10 )

WOD

A.: Row 3 Minutes (Calories)

Max Calorie Row in 3 Minutes

B. : Metcon (AMRAP – Reps)

Rest 1 minute

AMRAP MB/Stone 2 Shoulder in 3 minutes. Alternating Shoulders-Moderately Tough Load.

Rest 1 minute

C. : Burpees in 3 Minutes (AMRAP – Reps)

AMRAP Burpees in 3 Minutes

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