Saturday Class will be at the Harbor pool 10am. IM us for info.
5x. Not for time.
12 back squats
12 (total) kb step ups
40 banded good mornings
30 sit ups
Prowler push 4x
Mobilize pre, instruction and warm up to wod weight(s).
27/21 cal row
21 deadlifts 135/95, 95/65
9 shoulder to over head.
1 round of Kelly
2 Rounds of Helen
1 rounds of Kelly.
Aldene, and Marilyn’s bday Partner wod a 31min amrap.
86 double unders (87 singles)
6 hang full clean n jerks
20ft handstand walk (partner wheel barrel or bear crawl) each
32 toes to bar.
20 ft birthday burpee broad jumps each. .
3 position power or squat snatch complex. Build to a heavy.
200m med ball run 14/10
15 power snatches 115/80, 75/55
8-930am Open Gym only
10am crossfit class at the Harbor pool. 1221 n Figueroa place. Wilmington, Ca
(Yes it’s a swimming workout; Crossfit style).