Monday, November 2, 2015

Tuesday - WOD 223 - Stations



Group warm up 
Extra emphasis on shoulder and rotator cuff

Strength (15 min)
Bench press
3-3-3-3-3
Looking for a 3 rep max

Metcon
Class will divide into 3 groups
Each group will start at a different station
(Group assignments are Coach's choice)

Station 1
8 min emom
150 Meter row

1 min break

Station 2
8 min emom
4 burpee box jumps

1 min break

Station 3
8 min emom
5 candlestick plate get ups 45/25

Compare to http://www.crossfitsuccess.com/2015/01/friday-wod-20-emom.html

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