Wednesday, June 8, 2016

Congratulations to our Nutrition Challenge winners! 
1st place Brooke, 2nd place Claire and 3rd place Chris!!


Arm/Leg Swings
2 Rounds of:
1:00 in the bottom of squat
10 Shoulder Dislocates
10 Front Squats (empty bar)

            MOD (18:00 CAP)
Squat Clean
3-3-3-3-3 Ascending
Or
Practice 1 Power Clean + 1 Front Squat

WOD
Conditioning
7:00 AMRAP of:
        3 Clean and Jerk  #115/73#
  3 Hanging Knee Raises  
6 Clean and Jerk
         6 Hanging Knee Raises
       9 Clean and Jerk
                9 Hanging Knee Raises
continue up the ascending ladder as far as possible in 7 minutes

Rx+ = CrossFit Games Open 13.4
135/93# and T2B’s

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