Workout of the Day 11/23/2011

 

Announcements:

Thanksgiving schedule!

Thursday – Closed

Friday – Open gym hours from 5pm – 7pm (No formal classes except possible on-ramp)

Saturday – Open gym hours from 8:30am – 11am (No formal classes except possible on-ramp and community)

Please be sure to check the lost and found (the big pile of clothes on top of and inside of the plastic drawers by the gym), we will be donating the stuff left there.

Parking has been much better, just a reminder that you shouldn’t be parking in front of the gym, please park on the street or in the parking lot thank you.

WOD

CrossFit

Test:

Max HSPU

Max Chin-ups

Max Ring Dips

Max L-hold

Athlete’s choice:

“Cindy”

AMRAP 20 Minutes

5 Pull-ups

10 Push-ups

15 Squats

or

“Mary”

AMRAP 20 Minutes

5 HSPU

10 Pistols (5 per leg)

15 Pull-ups

Strength

Snatch 2RM

4 Rounds for time:

10 Kipping Pull-ups

10 Box Jumps 30″

Row 250m

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One response to “Workout of the Day 11/23/2011

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