Friday 25.11.2016

Saturday - No Class - Island Throwdown (CrossFit Summerside, 8-5)
Sunday 10 - Noon
L1) 3 Rounds
5 Ring Rows
10 Push ups
15 Sit ups
20 Squats
1:00 Rest
Scaled) 5 Rounds
10 Pull ups
15 Push ups
20 Sit ups
25 Squats
1:00 Rest Between Rounds
Rx) "Barbara"
5 Rounds
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
3:00 Rest Between Rounds
CompTrain) *If you're competing this weekend rest or walkthrough the IT4 WOD's. No heavy lifting, keep intensity low-ish
1) Snatch, 1x2 at 65%
1x2 at 70%
1x2 at 75%
1x1 at 80%
1x1 at 85%
1x1 at 90%
2) Clean & Jerk, 1x2 at 65%
1x2 at 70%
1x2 at 75%
1x1 at 80%
1x1 at 90%
3) "Barbara"