Monday 12.10 : Sweatshirts For Real

Monday 12.10 : Sweatshirts For Real

Alright, we got 3 sweatshirt designs coming up Tuesday or Wednesday latest, so “they” say. Designs that will be posted on tomorrow (Tuesday) night’s blog right here. Make sure you check them out. A few different ideas than we have ever had in the past. Then we need to get orders done this week, so get on it with the write in order forms starting Tuesday or latest Wednesday.

 

MONDAY

CrossFit

Strength : Low Bar Back Squat
2-2-2, then 1-1-1-1-1-1 every 90s

WOD : 4 Rounds
6 Power Snatch 115/75
18 Wall Ball 20/14

S: 75/55, 12 Wall Ball
L1: 95/65

Rx+: 145/100

 

Sweat

Core Work : 10m AMRAP
5 Russian Twists (each side) 25/15 plate
10 Thrusters with Plate
15 Hollow Rocks
5 MB Push and Back

Conditioning : 4 Rounds
12 Plate GTOH 45/35
12 Burpee onto Plate
12 Cal AB or 16 Cal Row
12 Pushups

 

The Program

1. Strength and WOD

2. For Time
40 STOH 185/135
20 Bar Muscle Ups

  • Break up any way desired

3. 50 MB GHD Situps 14/10

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