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WODs for the week 4-8-19 to 4-13-19

Thank you to everyone who is taking charge of classes this week. Please sign up like always so the people opening the doors know who is or isn’t coming. Make sure you have their numbers if something comes up that makes you change your plans. Send them a text in plenty of time that they can change their plans if needed.

We will only have one strength wod this week, because we will have a test on Friday. We will see how close to our calculated 1RM we can actually get.

MONDAY 4-8-19
Strength WOD: Shoulder Press
then:
”Last Ascent”
For time:
5-10-15
Back Squat (185,135)
Box Jumps (24,20)

TUESDAY 4-9-19
4 Rounds for time:
50 Double Unders
25 Sit-ups
400 meter Run

WEDNESDAY 4-10-19
Partner WOD*
AMRAP in 15:00
100’ Sled Pull (straps on shoulders)/Plank
50 Single Unders/Sit in a Squat
20 DB Snatch (50,35)/Wall Sit
* Each partner works while the other maintains the hold. Trade places before moving to the next movements. After each partner has completed each movement and hold, one round is completed.

THURSDAY 4-11-19
”Jack”
AMRAP in 20:00
10 Push Press (115,85)
10 KB Swings (53,35)
10 Box Jumps (24,20)

FRIDAY 4-12-19
”CrossFit Total”
best of 3 attempts/lift*
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
* You may warm up each lift before the attempts. Each bar needs to be returned to the rack or to the floor, in control, before the lift can be counted.

SATURDAY 4-13-19
Open Gym from 8 to 10 am


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