Sunday, 12/2/12

ADVANCED OLY, with Jim (he’s back after flying overnight!), 9-11am.

STRONGMAN, with Tim, 10am.

CROGA, with Tim, 11am.

BENCHMARK WOD, with Tim, 12pm.

ONE HOUR OLY, with Jim, 12pm.

SQUATTING ONLY, 1pm.

HYBRID OLY, 2-4pm.

Happening today at CrossFit 215 – the Redemption WOD!

Strongmen: Hunter and Tyler during the winning event at the Stache Showdown.

BENCHMARK WOD:

MOVEMENT PREP:

Coach’s Choice, 15 minutes.

METABOLIC CONDITIONING: 

“Jackie”

Complete for time:

Row 1000m

Thrusters (45# for men and women as rx’d), 50 reps

Pull-ups, 30 reps.

STRONGMAN:

SKILL WORK: Farmer’s Walk

STRENGTH: EMOM Strict Press, 3 rep.

CONDITIONING:

800m Run

5 strict chest to bar

9 hang power clean thruster (135/95)

400m Run

7 strict chest to bar

7 hang power clean thruster (135/95)

200m Run

9 strict chest to bar

5 hang power clean thruster (135/95)

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