Nov 9 2012 - MTM CrossFit

Nov 9 2012

Nov 9 2012

As a remindeer we’ll be having 2 Classes on Saturday. A normal WOD at 10AM and a Free Class at 11AM. The 10AM will be a standard WOD as you’ve come to know and love at MTM while the 11AM will be designed for who shows up for the class (most likely a partner WOD with less technical moves). You’re welcome to attend either WOD or both but please bring new athletes to the 11AM.

– WOD times today: 5:45A, 7A, 11A, 4:30P, 5:30P, 6:30P, 7:30P
– Open Gym times : 4:30P, 6:30P

WOD
Regional 11.4 – The 100s (Partner WOD)

100 Pull Ups
100 Kettlebell Swings (1.5/1p)
100 Double Unders
100 Overhead Squats (95/65)
– Teams of 2
– 1 Working at a time

Open Gym
Oly
– 1RM Power Clean
Strength
– 3xME L-sit
– 3xME Strict Ring Dips
– 3×5 Bench Press – Heavy but PERFECT form

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