Monday, August 11, 2014

Reminder: mobility seminar with Dr. Kempe on Monday from 6:15-6:45pm.   Free for all athletes (we will be focusing on ankle mobility). The 5:30pm WOD will start at 5:25pm and end by 6:15pm (be sure show up 5 min earlier than usual and remember to reserve classes – click this link from your smartphone to create the app: ballstoncrossfit.zenplanner.com). 6:30pm WOD will start at 6:45pm.
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Fitness:
Push press, 5×5 (A)
5 rounds for time:

• 5 [squat] snatches, 95/65
• 10 pull-ups and ring dips

Performance:
Push press, find a new 5RM

5 rounds for time:

• 5 [squat] snatches, 135/95
• 5 muscle-ups