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WORKOUT OF THE DAY

Monday, September 15, 2014

REMINDER!  End of Summer Beach Party is this Saturday!  RSVP on the Facebook events page or if you don’t have FB, email michele@crossfitbyoverload.com

CF CLASS

Skill:
Hang Squat Clean

WOD:
30 cal Row
30 Burpee Over the Bar
30 Hang Squat Cleans (135/95)

Mobility:
Coaches Choice

STRENGTH CLASS

Power Cleans
3-3-3-3-3

5 Rounds
10 One Arm KB Snatch (1.5/1)
5 Box Jumps (24/20)
Alternate Arms

AGILITY CLASS

Skill work: L hold, tuck planche

WOD
3 rds
10 wrist push ups
10 forward rolls
5 burpee muscle ups/pull ups

 

Nice work CFO Athletes at Saturdays USAW Meet!

 

usawmeet9.13a

Danielle & Coach Steve

usawmeet9.13

Maxine, Angela & Meg

 

 

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