Tuesday Sept 13th, 2011

LITTLE DOGS/ BIG DOGS
WARM UP:  stretch w/ PVC> jump lunge x 5/10 >tire jumps > 5/10> superman holds 3 sec x 5/10
SKILL:   Shrug with PVC and hollow/ Skin the cat (Little dogs/Big dogs)
            Shoulder Press (Big dogs)
WOD:  3 RFT/ 5 RFT
       run 100m/200m
       skin the cats 5/5
       pullups 5/10
       squats 5/10
GAME/STRETCH

Shoulder Mobility.

Chest Opener.

5 Mins of Fun.

MOD: 10 Ft Wall Climb

Mount, Technique, Execution

WOD: Bench Press

10 Reps at 80% BW + 40 C2F Pushups

20 Reps at 70% BW + 30 C2F Pushups

30 Reps at 60% BW + 20 C2F Pushups

40 Reps at 50% BW + 10 C2F Pushups

CrossFit Solafide

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Clarksville, TN 37040

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