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NEWS

WOD – Wednesday, November 15, 2017

By dennis | In Classes | on November 14, 2017

Announcements

Joel Quezada will be at Vintage on Wednesday afternoon offering free massages! Stop by the office before or after your class to sign up for a time slot!

QuickFit

EMOM 21
A) Ski 10/7 Cal
B) 10 Alternating Dumbbell Snatch (Advanced 14 reps)
C) 3 Burpees + :30 Wall Sit

CrossFit

Cycle 2 – Week 5 – Day 3

Warmup

1:00 on each Pec Mash
then
Alternating EMOM 6:00
:30 HS Hold
15 Heavy Russian KB Swings

Strength

Push Press
4×4 @ 80%+
Go heavier than week 10/18/2017

WOD

AMRAP 5 Minutes x 3
Rest 2:00

10 Handstand Push Ups
5 Squat Snatch 135/95lbs
10 Chest to Bar Pull Ups

Beginner: 3 Wall Walks or :20 HS Hold; 75/45 Hip Squat Snatch; 10 Ring Rows
Intermediate: 4-6 HSPU; 105/70; 8-10 Pullups or 4-6 C2B
Advanced: Rx

Scale the gymnastics so they can be completed in 2 sets or less each time. Target is to complete 2+ rounds each time.

Continue where you leave off each AMRAP

Competitor Extra

Row 1k x 4
Rest :90



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