06 Nov WOD- Saturday, Nov 7

Posted at 20:00h in WOD by

Different Class Schedule Today:
9:00 AM Lite N’ Tite
9:00 AM Regular WOD
10:00 AM Nutrition Seminar– A 30 min Q & A about how to eat right for CrossFit
10:30 AM Regular WOD

Regular WOD:
Strength:

    4×6 Split Squat
    3 each leg

Benchmark WOD: “Airforce”

    20 Thrusters
    20 Sumo deadlift high pulls
    20 Push jerks
    20 Overhead squats
    20 Front squat
    @ 95/65
    4 burpee EMOM
    START WITH BURPEES!

9:00 AM Lite N Tite:
Skill/ Strength:

    4×8 Pistols

WOD:

    “DB Air AirForce”
    25 DB Thrusters
    25 DB Swings (2 arm)
    25 DB Push Press
    25 DB Bent over Rows
    25 DB Front Squats
    4 burpee EMOM
    START WITH BURPEES!

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