Wednesday August 28th, 2013

*there will be open gym from 5 a.m. to 6:15 a.m. Wednesday morning for those that would like to attend. Please contact us if you plan on attending. *

CoreFit

4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Waiter's Walk 50m per arm
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds

5 rounds for time of:

Push Press x 12 reps  ---DB or BB.
Kettlebell Swings x 24 reps

share a KB with someone and stagger start

CrossFit:

4 sets of:
A1. Deadlift x 4-6 reps
Rest 20 seconds
A2. Push-Ups x Max reps @ 1010
(set is over if you break tempo)
Rest 3 minutes

+
4 rounds for time of:
25 Kettlebell Swings (55 lbs/35 lbs)
50 Double-Unders 

*share a KB with someone and stagger start*

*try not to scale the double unders today unless it is a hopeless cause. Keep in mind if you wish to do this as sport you must learn double unders. today is a good day to practice and complete all the double unders.*