Thursday July 14th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 14, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]
Warm Up/Skill:
Patrick Harris Warm Up
[/vc_column_text][vc_column_text delay=”0″]
STRENGTH:
Take 15 minutes to build to a Heavy Snatch Balance
[/vc_column_text][vc_column_text delay=”0″]
METCON:
“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 200 meters)
[/vc_column_text][vc_column_text delay=”0″]
ACCESSORY:
Stretch
[/vc_column_text][vc_column_text delay=”0″]
*CrossFit Endurance Workout*
Run 6 -7 Miles or 1 Hour[/vc_column_text][/vc_column][/vc_row]
2016 09 08