January 19, 2015 Announcements: Pandemic Nation, as you have no doubt noticed construction is under way and we are adding new technology and features to the gym! Stay tuned for updates and progress you wont want to miss! Registration for the Open is here!!!! We encourage everyone to get involved! This is a great way to measure your progress and have some fun in the process! Stay tuned, over the next few days details will be coming out to get everyone registered and showing the world what the Pandemic Nation can do! CrossFit: Skill/ Warmup: 3 Rounds Not for time: 30 HS Walk or :30 HS Hold 5 Pistols each leg or 10 Goblet Squats :30 L Sit or 8 T2B Strength: Weighted Pullups: 3-3-3-3-3 *After each set complete 15-25 pushups (Not to failure, just for a burn) WOD: AD 40 Cals 40 Push Press 95/65# AD 30 Cals 30 Push Press 115/75# AD 20 Cals 20 Push Press 135/95# Open Prep: (Post WOD) Every 3 Min for 12 Min (4 Rounds) Row 150m 10 Burpees over Rower 30 Double Unders Powerbuilding: 3 RM Deadlift Good Mornings EMOM 10x3 Barbell Step Ups 20 4x10 Alternating Sled Drag (Weight attached at waist) 8 Trips Heavy (There and back is 2) ME Plank Hold 70KB suspended from waist
Posted on: Mon, 19 Jan 2015 06:00:10 +0000
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