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WOD for Monday, November 24th, is… A1. 5×3 Paused Front Squats (3sec in the bottom) – Work up to 3RM Rest 60sec A2. 5×5 Strict Pullups + ME kipping C2B (do 5 strict pullups then right into max effort kipping C2B pullups, athletes can drop for no more than 5sec between the strict and kipping. To scale they can do 3 strict pullups and regular kipping) Rest 60sec B. For Time 3 Rounds 400m Run 21 KB Swings 70/53 12 Ring Dips C. Core (On Own Time) 3 Rounds 1min Weighted Plank 30 Barbell Side Bends (15 each side – light weight) 30 Strict Abmat situps (arms behind the neck or down by their side) *Holiday Schedule this week* Closed Thursday Friday Open Gym 1 – 4 Sat and Sun normal schedule.
#Repost @bicepslikebriggs with @repostapp.・・・Delayed flights, missed connections and an unexpected night in Dallas are no reason not to train … @dannyxsoul told me I had to hit 90% of my lifts so that’s exactly what I did #latenightlifting #teamsoul #teamPRGNX #CrossFit #crossfitgirls @crossfit @progenex @reebokfitness @roguefitness @purepharma #roadto2015
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