Saturday WOD's

CrossFit:

Two Dumbbell Workout
5 Weighted Pull-ups
50ft Twisting Lunges
5 TGUs L
5 TGUs R
50ft Overhead Hammer Lunges

5 Weighted Pull-ups
50ft Side Hammer Lunges
10 Hang Cleans L
10 Hang Cleans R
50ft Front Hammer Lunges

5 Weighted Pull-ups
50 ft Twisting Lunges
10 Hip Swing Presses L
10 Hip Swing Presses R
50ft Overhead Hammer Lunges

5 Weighted Pull-ups
50ft Side Hammer Lunges
10 Push-Jerks L
10 Push-Jerks R
50ft Front Hammer Lunges


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Running Class
WOD
5 min x4
run for 5 minutes, repeat 4 times. try to maintain same pace for each lap.

There will not be a running class next Saturday Nov 20th.