Start your weekend off right like this llama.
No Class Saturday (2018OCT20). CFWT is hosting CrossFit Specialty Course: Adaptive Training.
WOD:
50x Single-Arm KB Thrusters (25R/25L@55/35#)*
50x Hand-Release Push Ups
50x KB Swings (55/35#)*
EMOM: 50M Run (including the start of the WOD).
*Same KB Weight for both movements.
WOD: “Gobbet Grouser” (2013JUL25) from CFMK.
Core Stability:
3 Rounds:
10x Strict TTB
20x Plank Knee to Elbow (10EA)
30s Reverse Plank Hold
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