STRENGTH/OPEN GYM 4PM TODAY

COACHES WEEK
This week all of your programming will be brought to you by our awesome coaches.
Today’s WOD brought to by Croni and Abs McGhee.
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WARM UP
3 rds
250m row
30 sec Handstand Hold
15 Squats
15 Kip Swings
15 Sit-ups
15 Back Ext

STRENGTH/SKILL
Rack Jerk
10 min to work up to a heavy single

WOD
10-9-8-7-6-5-4-3-2-1
Thrusters
Chest to Bar Pull-ups

*100m Sprint between each round

L1 65/45 Jumping Pull-ups(C2B if possible) or Ring Rows *Scale weight as needed
L2 95/65 Banded Chest to Bar Pull-ups
L3 135/95 C2B

About crossfit22

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

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