- Joseph Luna
18.3 event will be this Friday night. Group warm up at 530. First heat starts at 6pm.
Monday
Deadlift
5x5
B)7 min amrap
10 Sumo Deadlift High Pulls 115/75
10 push presses

Tuesday
3 rounds
800m rum
42 kb swings 53/35 (Russian)
24 single arm db OH lunges (total)50/35
12 pull ups

Wednesday
Snatch and OH Squat technique and working up to wod weight.
B)10 rounds
1 snatch 135/95
3 over head squats.

Thursday
Bench press
5-5-5-5-5
B) Migdalia & Jelissa’s Bday wod.
3 rounds
60 double unders (120 singles)
25 hand release push ups
60 sit ups
25/20 cal row.


Friday
“18.3”
TBD
Morning classes will run as scheduled.
No evening classes. Only the event and heats of 18.3 workout.

Saturday
Open gym 9-10am
10am Crossfit
“18.3”
11-1pm
Open gym.
Sunday
Open gym 9-11am.
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