Warm up: 200 m shuttle run, 10 pass thrus, 10 windmills,; 2x mb clean shrugs x 5, mb high pulls x 5, db snatch x 5 ea, 5 ring rows
Skill Focus: work on your bodyweight weakness
Options: MU (bar or ring), pistols, pull-ups (strict, kipping*, butterfly*), HSPU
(strict, kipping, parallete) and handstands (holds {with or without wall} and walks)
*work on strict pull ups before moving to kipping
10-15 minutes
WOD:
Level 3
2 power snatch 135#/95#
4 wide grip bo row
100 m shuttle sprint
Level 2
2 power snatch 115#/80#
4 wide grip bo row
100 m shuttle sprint
Level 1
6 db snatches
8 db bo rows
100 m shuttle sprint
w/ a partner @ a 1:1
8 partner rds for time
YES!! The "rumors" are true. CrossFit Football is coming to CrossFit Jaguar. . .
CrossFit Football Trainer Course
November 23rd - 24th at CrossFit Jaguar 9509 N Trask St. Tampa, FL 33624 813-908-6464 Register: www.regonline.com/FBTampaFLNov2013
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And the other rumor is true also. . .
That's not the only ring Pam has on--congratulations to Pam & Gabe on their engagement!
