Thurs

Main – CrossFit

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Metcon (No Measure)

Aerobic recovery
Good work this week so far…it has been a rough few weeks and next week we will lighten it up and de-load a little bit…more aerobic work at light %s….don’t blow this off, it will be good to flush your system.

Also, those of you that did the Bear Complex at 11:30am yesterday…you did a 1 rep set for max effort…great work, however the Bear is a 7 rep UB set. Feel free to re-do Thurs….Cheers!

SWOD

SW-A: Bar Dips (3 x Max Reps)

Dips on a static bar.
*If you have 15+ dips, do at a tempo of 32X0.
**3 min rest b/t

SW-B1: Pendlay Row (4 x 8)

SW-B2: Band Pull Aparts (4 x 10)

From front.

SW-C: Arnold Press (4 x 6)

Start with DBs held in front of you with palms facing you, press up turning palms forward alnog the way up.

SW-D1: DB Shrugs (3 x 12)

Palms in.

SW-D2: Lying Tricep Extensions (3 x 15)

Use BB or DB.
Use barbell today.

SW-E: Fat Gripz DB Farmers Carry (3 x 50m AHAP)

Farmers carry using Fat Gripz.
Use red Fat Gripz.

Categories: WOD

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