WOD – 5-11-16

* Thursday, May 12th Endurance kick off party at 7pm at Precinct kitchen and bar in Back Bay.

** Dr. Wes Hendrick will be hosting a mobility clinic for all members.  Clinic will be Saturday 10:30-12:00Pm.  There will be no 10:30AM CrossFit class.

 

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PHIL LOVES PAUSE FRONT SQUATS!

 

WARM-UP
150m row sprint x 4 (increase effort)
10 pushups
20 abmat situps
10 light KB swings
shoulder/chest openers

STRENGTH
3 sets
8 DB Flys – 32X1 tempo
12 GHD situps (weighted situps for new comers) no strict t2b
ME Bench Dips
– rest 2:00

WOD
6 Rounds
:30 AD sprint
15 KB swings
8-10 UB pullups/ring rows
– rest 2:00