WEDNESDAY 161207

“Inverted Fran”

For Time:

Row 400 Meters
21 Thrusters (95lb. / 65lb.)
21 Pull-ups

Rest up to 3:00 then,

Row 300 Meters
15 Thrusters (105lb. / 75lb.)
15 Pull-ups

Rest up to 3:00 then,

Row 200 Meters
9 Thrusters (115lb. / 85lb.)
9 Pull-ups

Note: Notice the theme this week of metabolic conditioning paired with a combined strong hip opening and pulling motion. These three skills (run or row, paired with open and pull) were original pairing favorites of Coach Glassman.

 

lou6pm

Is that Lou at the 5PM class?

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Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (Class VII tonight 6:00 PM – 6:45 PM at Krav Maga)

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