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Friday 8/25/2017

Bladium Crossfit Labor Day Schedule:
We will have two classes, 8:15 and 9:15 AM. We will be doing a Hero Wod.

Angie

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150m run

3 rounds of:

10 air squats

10 ground to overhead with bumper

5 push ups

1-2 wall walks

Workout warmup

Take 10 minutes to do:

5x5 SDHP working up to workout weight +

5x10 lateral jumps over bar

5x10 KB snatches working up to workout weight.

Workout:

4 rounds for time:

5 HSPU

10 SDHP 95/65

20 KB snatches 24/16kg (sub DB 50/35) only if you don't have proper KB technique. 

30 lateral bar jumps

Lift:

10 rounds on the 90 sec. 

Cleans, 1 clean shrug-1 hang squat clean-1 squat clean.

Skill:

5 rounds of:

10 CTB pullups

5 Evil Wheels

Earlier Event: August 24
Thursday 8/24/2017
Later Event: August 26
Saturday 8/26/2017