August 27, 2016

August 27, 2016

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CrossFit
Warm Up: 400m Run
-Then-
3 rounds:
10 Box Jumps
10 Dynamic Side Plank #1
10 Knees to Feet/Med ball clean

WOD: Four Rounds for Time
“Klepto”
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/100)
*In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011

CrossFit 101
WOD: EMOM x 20:00
EMOM x 20:00
Minute 1) 12 Dumbbell or Kettlebell Thrusters (choose load)
Minute 2) 10 Burpees
Minute 3) 200m Run
Minute 4) Rest

Incendia Strongman
WOD: For Reps
3 rounds, 1 min per station
Tire Flip
Sledgehammer to Tire
Keg carry 5m Shuttle
One arm DB Press (70/45)
Double KB Front Squat (53/35 per hand)
Rest