Friday January 17th,2014

CoreFit:

4 sets of:
A1/ Front Squat x 6-8 reps @ 21X1
Rest 60 seconds
A2. Band Pull-Aparts x 10-12 reps
Rest 60 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

+

For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45/25 lbs)
Burpees x 30 reps
Overhead Walking Lunge x 20 steps (45/25 lbs)
Airdyne 1.5 miles. 

CrossFit:

A. Push press x 1/PJ x 1/SJ x 2; rest 2mins x 5

B. emom - 12mins
odd - Ring Dips x 5-7 reps.   Slow the tempo to @22X1
even - CTB chin up x 5-10.    

C. 50 HSPU for time

(if you do not have HSPU, practice HSPU progressions for 10-15 minutes. )

It is Ryan Andrew's birthday today. If you see him wish him a happy birthday.