All smiles for the Wine & WOD night! + Shari?

 

CrossFit WOD

EMOM8
Even: 10 Shoulder Press
Odd: 5 Strict Pull-up +20 DU

21-15-9 reps for time
Push-Press 95/63lb
Toes-2-Bar
Bike

Finisher:
2x
1Min Reverse Plank
10 Plate Raise
20 Hamstring Pull-Down Each
* Finisher may need to be done
after class if we run out of time.

Mobility:
Hang from Bar for 1 Min Total
LAX Ball/Foam Roll:
Shoulder Complex (Delt, Lat, Pec)


SWEAT

E90secOM: 4x
10: DB Cleans and 10: DB Front Squats

E90secOM: 4x
25-30: Box Jumps

E90secOM: 4x
40 sec: weighted plank and 40 sec: seated Leg Raises

E90secOM: 4x
10: Pistol Squats on e/side and 10: Slam Balls

Partner Up; finish
100: Cals on Rower
200m Sled Run
*partner 1 Rows, switches when partner 2 returns from Sled run*