Thursday’s WOD

Announcements

October 31st, Monday – Last Class is at 1 PM. All evening classes are cancelled.

November 11th, Friday – 6 PM MANDATORY Trainer’s Meeting ! Save the date trainers.

CrossFit Uncensored – CrossFit


https://www.eventbrite.com/e/the-labeda-twelfth-annual-halloween-bash-tickets-27361376614?aff=es2

Warm-up

W5: 3 Rounds *20 Second Stations (No Measure)

Jumping Jacks

PVC Overhead Squats

Arm Forward Jumping Jacks

WOD

Metcon (AMRAP – Reps)

“Bell Bottoms”

Trainers: You may need to start athletes on different stations. Keep the stations close, so athletes can switch quickly. On the prowlers you can set up to 4 athletes. one pass, and they let another athlete go. Keep going till minute is up. LAST CLASS – PUT THE SLEDS AND WEIGHTS AWAY!

C2:

EMOM 20:

Min 1: 1 rink pass Prowler Push 2-45#/2-35#

Min 2: 15 Kettlebell Swings (53/35#)

Min 3: 50′ Walking Lunge

Min 4: Sit-ups

C3:

EMOM 20:

Min 1: 1 rink pass Prowler Push #45/35

Min 2: 15 Kettlebell Swings 53/35

Min 3: 50′ Walking Lunge

Min 4: Sit-ups

C4:

Min 1: Run the Rink with Med ball

Min 2: 15 Kettlebell Swings 27/18#

Min 3: 25′ Walking Lunge

Min 4: Sit-ups
9.29.16 – BBB