STRENGTH
Deadlift, 5-5-5, 30X1 Tempo
Notes: Keep weight moderate, focus on form and tempo
WOD
Level 1
AMRAP 10:
- Bodyweight Lunge x 10 (5/leg)
- Russian Kettlebell Swing (30/20) x 20
- Jump Rope Single x 50
Level 2
AMRAP 12:
- Front Rack Lunge Holding KB (53/35) x 10 (5/leg)
- Kettlebell Swing (53/35) x 20
- Double Under x 30
Notes: Scale to 2x singles for L2. KBS for L2 is American version.
ANNOUNCEMENTS
Saturday Class Schedule
There will be NO regular make-up class on Saturday at 10am. This time will be reserved for those competing in the open workout. Regular class make-up will be held at 11am as normal.
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DL #135
WOD: 7+4
DL: 185# easy
WOD: 4+19 with a 45# KB
DL: 205#
WOD: 4 rx
DL: up to 315#
WOD: 6+24 rx
DL @155#
WOD 7+10 rx
DL: 155#
WOD: 5 + 29 rx
The Ashley Special from http://www.norcalcrossfit.com/hotel-wods. 14:40. It looked like a 3 or 4 minute WOD.
6+10
135,145,155
5+48 rx
DL: 135, 145, 155
WOD: 7 + 3 Rx-ish (switched to “Soviet” swings halfway through due to shoulder pain, dangit)
6+10
FS 185×5, 205×5, 225×2
WOD-7+11rx
:5 rounds in 8:28
6 rounds rx
5 + 12 Rx