Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
5-10-15-20 Reps For Time
Burpee Pull-Ups
Wall Ball Shots (20,14)(10′, 9′)
DB Snatches x2 (50,35)
Option 2:
5-10-15-20 Reps For Time
Burpee Pull-Ups
Wall Ball Shots (20,14)(10′, 9′)
DB Snatches x2 (40,25)
Option 3:
5-10-15-20 Reps For Time
Burpee Pull-Ups
Wall Ball Shots (14,10)(10′, 9′)
DB Snatches x2 (30,20)
Endurance & Stamina
CFS Brief:
Day 7 of 21 day challenge.
*Spartan Race Saturday May 12th 2:30pm heat. Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”. Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018. https:/www.spartan.com/en/race/detail/3350/overview
Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating. KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)
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