MONDAY

I hope you all had a great weekend! The weather is going to be spotty this week, but classes will be held as usual. 

How is everyone doing with the Lurong Challenge? This week’s mini wod is a 3 min amrap. Level 3 is handstand push ups. Level 2 is hand release push ups and level 1 is hand release push ups from the knees. Your score is total reps in 3 mins. Get it done when you want to.

STRENGTH:

Widow makers Week #5

20 back squats unbroken. Add 5# from last week.

CrossFit WOD:

12 min amrap:

5 deadlift 225#/155# RX+ 255#/185#

7 kb swings 53#/35# RX+ 70#/44#

9 goblet squats (same weight)

EXTRA CREDIT:

5 min amrap:

15 double unders, 1 clean and jerk 155#/115#