Monday 1/16/17 - Quick Moving and a Heavy Thruster


MAIN WOD:

W: 6:00 EMOM: 20 SU + 10 DU + 5 TU

Pull Up Skill Progression

M-1: 20:00 EMOM:

ODD: 3-5 Weighted Pull Ups (moderate)/Strict Pull Ups/Self-Assisted Pull Ups

EVEN: 3-5 Thrusters, Build to Heavy Set of 3

M-2: 4 Rounds For Time: 5 Thrusters, 185#/125# 50 Double Unders 25 AbMat GHD Sit-ups

OPTIONS:

Level 2:

4 Rounds For Time: 5 Thrusters, 135#/95# 50-30 Double Under Attempts 25 AbMat Sit-ups

Level 1:

4 Rounds For Time: 5 Thrusters, 115#/75# 150 Single Unders 25 Sit-ups

FITNESS CLASS:

W: 6:00 EMOM: 20 SU + 10 DU + 5 TU

Pull Up Skill Progression

F-1: 20:00 EMOM:

ODD: 3-5 Weighted Pull Ups (moderate)/Strict Pull Ups/Self-Assisted Pull Ups

EVEN: 3-5 Thrusters, Build to Heavy Set of 3

F-2: 4 Rounds For Time: 10 Thrusters 20 Double Unders/60 Single Unders 25 Sit-ups

WEIGHTLIFTING (6:30pm with Jess)

Every 90s x12:

Power Snatch + Snatch

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Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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