WEDNESDAY 082416

AaronCrossFit

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WEDNESDAY 082416
Because of Coach Doug’s Handstand clinic this Saturday, there will be no mobility class. There’s still room to sign up for the Handstand Clinic — learn the foundations to a quality handstand as well as proper joint preparation and mobility. Cost is $25 for CFLWR members; $50 for non-members. Email CFLWRevents@gmail.com to sign up.

SWOD
Deadlift (5@75%, 3@82%, 1@87%, 5@80%, 3@85%, 1@90%)
 Rest 3min between sets, Muscle-up Practice

WOD
FIT: 3 rounds:
– 400m run
– 15 plate/box jumps
– 15/10 pushups
12min time cap
Rx: 3 rounds:
– 400m run
– 15 box jumps (24/20)
– 15/10 HSPU
12min time cap