Remember...tomorrow afternoon/evening...there will only be one class at 3 PM. The van leaves at 4 PM to go to CrossFit Conway for Barbells for Boobs. If you're planning on attending with us and haven't let us know, we need to know in case we need a second van.
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Warmup: Line/Agility Drills...Any mashing/mobility you need...
Band assisted pullups (to warmup the movement)
Light KB Swings
Work up to the DL weight you're going to use
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WOD #1: 10 Minute AMRAP (Starts at 20 Min after the hour)
5 Deadlifts 245/155
7 Strict Pull Ups
9 Toe 2 Bar
rest 10 Minutes
WOD #2: 10 Minute AMRAP
5 Russian Kettlebell Swings (Eyes High) 70/53
100 Yard Sprint - 50 Yard Mark and Back
----------
Warmup: Line/Agility Drills...Any mashing/mobility you need...
Band assisted pullups (to warmup the movement)
Light KB Swings
Work up to the DL weight you're going to use
----------
WOD #1: 10 Minute AMRAP (Starts at 20 Min after the hour)
5 Deadlifts 245/155
7 Strict Pull Ups
9 Toe 2 Bar
rest 10 Minutes
WOD #2: 10 Minute AMRAP
5 Russian Kettlebell Swings (Eyes High) 70/53
100 Yard Sprint - 50 Yard Mark and Back
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