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CrossFit WODs for 7/11/2015

After last weekends closure in observance of the 4th of July, we will be back open and in full force this morning.  The first WODs of the day will be for our Competition class.  This class is dedicated right now to getting our 5 teams ready for the Summer Showdown on August 1.  The regular CrossFit class will offer programming similar to our daily programming with our standard scaling.

9:30am – CrossFit Competition Class

WOD #1
With Teams of 2 Complete As Many Rounds as Possible in  22 Min:
5 Rope Climbs
8 Thrusters, 155/105
12 Power Clean, 155/105
40 Cal Row
1 athlete works at a time.

WOD #2
5 Rounds for Time:
10 Alternating Pistols
15 Toes to bar (or GHD)

WOD #3
4×6 Overhead Squat

11:00am – Regular CrossFit Class

As Many Rounds as Possible in 20 Minutes:
5 Pullups/Knees to Elbow
8 Thrusters (95/65)
8 Power Cleans (95/65)
1 Stair Climb

12:00pm – Mobility for 30 Minutes