CrossFit and Personal Training

• Get to the gym early and do 7-way hips prior to class.

4 Rounds:

• 10 Air squats
• 10 Dowel pass thrus
• 10 Jumping jacks

• On the 90 seconds – 3 reps

** Start at 60% and add (10/5) every 90 seconds until reaching a heavy triple for the day.  Not a max – a challenging triple.  This should take about 7 or 8 sets, depending on how you feel today.

Today’s WOD presented by our Member of the Month, Shannon Giles:

• 18 power cleans
• 12 pull ups
• Run 200 m
• 16 hang power snatches
• 12 pull ups
• Run 200 m
• 14 power cleans
• 12 pull ups
• Run 200 m
• 12 hang power snatches
• 12 pull ups
• Run 200 m

** Bar weight: 115/85