2.26.16

shepherd

 

**Friday Night Lights kicks off tomorrow at 6:00 p.m. with 16.1 Come out and support your fellow athletes!  Tomorrow afternoon we will ONLY have open gym at 4:30pm.  Morning and lunch classes remain on schedule.

 

 

CrossFit FMS WOD:  

1.)  Warm-up

500m row

2rds

  • 30 jumping jacks
  • 10 bar kips
  • 10 walking lunges
  • 10 push ups

WOD: 

WORKOUT 16.1

RX’d

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

 

 

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