WEDNESDAY

THE 9:30 CLASS CHIPPING AWAY AT THE 4 MINUTES OF BURPEES

CASH OUT 3 RDS: 25 LEG LIFTS, 25 AB MAT SITUPS

This week the Open wod 14.2 will be posted on Friday for the daily wod.  Those that are competing will sign up at the gym to be judged on Friday during class or Sunday at 11:00 in heats of 2.

STRENGTH:

Good mornings (squat stance, unlocked knees)

3 sets 8 – 10

Bent over row

3 sets 8-10

CrossFit WOD:

12 min amrap:

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

10 push ups w hand release

**** Every minute perform 4 box jumps 24″/20″ RX+ 30″/24″

LEVEL 1:

12 min amrap:

10 kb swings 26#/18#

10 push ups w hand release

**** Every minute perform 4 box jumps 14″/11″