Friday 8.23

The Groom to be taking pictures of the Bride to be and her ladies

Woburn Landos you have a special guest coach in Coach Mia tomorrow night. She is an excellent coach who has been doing this as long as we all have. Get in and be ready for a treat! Nooners have more of an Open Gym style class helped by Rob the Back Man.

Thank you all for understanding as many of your coaches are in the Cape for the wedding of one of my very best friends Josh Heil and his wonderful bride Lily (soon to be) Heil.

FRIDAY
CrossFit

Strength: Barbell Complex
3 Deadlift + 1 Squat Clean
E75s x 8 Sets, find a max

WOD: 21-15-9
Back Squat 135/95
KB Swing, full OH, 53/35

  • Barbell taken from floor

S: 75/55, 35/26 KB
L1: 95/65, 35/26 Full OH
Rx+: 185/125

Sweat
Core: 10m AMRAP
Start with 60s Forearm Plank buy in, then
25 Hollow Rocks
15 Barbell Good Morning
10 Jumping Pull-ups

Conditioning: For Time
Run 800m
20 Weighted Step Ups, 35/26 KB any hold
Row 500m
200m Run holding KB
20 Weighted Step Ups
Row 500m
20 Weighted Step Ups

The Program
1. Strength and WOD

2. 12m AMRAP
20/15 Cal AB
50′ Front Rack Carry 53/35 KB, Down and Back
50′ Farmer’s Carry 70/53, Down and Back
20 KB SDLHP 70/53

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