“7/8/13”

Announcements

Put up your dumbbells and all equipment neatly after class. We don’t like to clean up after you. Thanks!

BOX – CrossFit

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“Boro WU” (No Measure)

run 400
15 PVC pass throughs,
15 perfect wall squats with PVC
15 wall balls to target
12 plate angels

A1: DB Row (4×8 HEAVY)

A2: Weighted Pull-ups (NO KIP @ 41X0 tempo 4-5×3 (REST 3 MINS BEFORE A1)

B: Wall Balls (3×25 UB wall balls (REST 2 MINS BETWEEN SETS)

DB press (seated) (4×8@ 3010 tempo)

Core TGU (No Measure)

12 heavy reps on your own time

Mobility

SHOULDER CAPSULE MOBILIZATION ON PAGE 252-253 OF SUPPLE LEOPARD, WITH KB

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