DJ donations are a great way to start a Wednesday:)

Devin channels Madonna in hopes he will improve his Chest to Bar Pull Ups!

Devin channels Madonna in hopes he will improve his Chest to Bar Pull Ups!

WARM UP

Group Warm UP
We will begin group warm up ON TIME!

SKILL/STRENGTH

WOD movements

WOD

Every :20 seconds for 15 rounds:

3 Toes to Bar

Every :20 seconds for 15 rounds:

1 Power Clean + 1 Clean & Jerk 135/95

Every :20 seconds for 15 rounds:

3 Thrusters  95/65

*scaling options given in class

After Party

Run
6 x 400m on the 3-minute
Each run should be an all out effort.
*Scale as needed

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

4 responses »

  1. Joni says:

    Thanks for the programming and getting us ready for 13.4….so glad that I listened to my should and dropped off toes 2 bar early. The thrusters were pure evil. run was evil but so necessary. Loved it.

  2. Kurt says:

    Great workout, upper body, lower body, abs, and cardio. SWEET

  3. Anna says:

    What a hottie!

  4. Anna says:

    I’m SOOOO jealous!

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