5/24/2012

5/24

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations/Beginner Session at 5.30 pm North

WOD
EVERYONE
20 Back Squats
Squats are meant to be done unbroken with out racking the bar.  If unable to make it to 20, note the weight for a later date.
First 20 Minutes of class

then
GENERAL WOD
50 Thrusters
Run 800
50 Thrusters
Run 800
A)95/65
B)75/55
C)65/45

or

AAB (alternate wod)
Find Snatch Balance max
20 minutes
then,
10 min AMRP
5 OH Squats
2 Rope Climbs
20 DU
A)165/115
B)135/95
C)115/75

Ends up with an impressive weight on the S Balance