Wednesday: 12.9.2015

12.9

12.9

CrossFit Wednesday:

Gymnastics:

3 x 10- Ring Swings

3 x :5 second Top of Dip + :5 second Bottom of Dip Hold

3 x 5 Pike-to-Headstand with 1 count hold at top

Tester Prep:

2 rounds not for time-

150m Row

5 Thrusters @ 45/35#

5 Pull-Ups

Conditioning Test:

“Jackie”

For time-

1000m Row

50 Thrusters @ 45/35#

30 Pull-Ups

Masters Wednesday:

Strength:

Clean & Jerk- 3 x 2

Back Squat- 3 x 3

Mid-line:

Flutter Kicks- 4 x 10 (4-count, do together as a class)

Conditioning:

9 Minute AMRAP-

10 Wall Ball

12 KB Swing (American) @ 53/35#

200m Run