27 November 2017

MONDAY 171127

At Krav Maga:

Four Rounds of Twenty Seconds “On” Ten Seconds “Off” (1/2 Tabata)
Concept2 Row (Calories)
Rest 1:00
Assault Bike (70 / 50 RPM)
Rest 1:00
GHD Sit-up
Rest 1:00
Slam Ball (45lb. / 30lb.)
Rest 1:00
Double Under or Weighted Jump

Rest as needed then at HQ,

As Many Rounds As Possible in 10:00 of,
Thruster, 5 Repetitions
Hang Power Cleans, 7 Repetitions
Deadlift, 10 Repetitions

Note: Todays HQ session comes from CrossFit HQ, circa 2014. Mens prescribed weight is 95lb. and women’s weight is 65lb.

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Monday Special Programs

Light WOD (All Classes Begin with a LIGHT Workout at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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