Thursday Sept 8, 2011

Big Dogs:

WarmUp: Plank Hold, Run 200m, 20 Box Jumps, 10 Pullups, 10 Superman/Banana

Skill: Thruster

WOD: “Fran” 21-15-9 : Thrusters/Pullups

Little Dogs:

WarmUp: Plank Hold, Run 100m, 10 Box Jumps, 10 Pullups, 10 Superman/Banana

Skill: Plank Push Up

WOD: Partners: 7-6-5-4-3-2-1: WallBall Pass/Pushup/Situps

 

WarmUp:

400m Run/10 Box Jumps

300m Run/20 Box Jumps

200m Run/30 Box Jumps

100m Run/40 Box Jumps

Shoulder Mobility.

Shoulder Press: 3 by 10: (95/65)

Push Press: 1 by 20: (115/85)

WOD: 7m AMRAP

5 Push Jerk (135/95)

7 Burpees

12 Lat Bar Jumps

**Rest 2 Mins…Then**

7m AMRAP

15 Dbl Unders

100m Sprint

CrossFit Solafide

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