140805 Tuesday

Congrats to Vanessa & Joe on their marriage this weekend!

Congrats to Vanessa & Joe on their marriage this weekend!

Congrats to Vanessa & Joe on their marriage this weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 5-12:
Back Squat,
T2B (Strict Rnd 1),
Dip,
Single-leg Deadlift -with DBs.

Strength Development

Spend 20 Minutes working through A1-3:

A1. : Waiter’s Carry ( x 100m/arm (Use Fat Gripz))

A2. : Weighted Dip ( @ 20X1; 3-6 )

Add/subtract load to BW based upon if adding or utilizing gravitron.

A3. : Airdyne 30s @ 90% (Calories)

Complete 30s at 90% effort.

WOD

Moondance (AMRAP – Rounds and Reps)

AMRAP 10 Minutes
8 Toes 2 Bar
16 Steps MB Walking Lunge (NTE 20/30lbs)
150m Row
Sub Toes Through Rings or Plank Burpees as needed.

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