Thursday 20140724 Open Class

Posted: July 23, 2014 by ladygrape01 in Uncategorized

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Bobby Smith at CrossFit AKP while in Ohio. Good stuff Bob! 

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Athletes please be aware with the heat and humidity this summer it is very important that you drink plenty of water before, during, and after class. 

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S/S/S:

Sumo Deadlift

5×75%, 5×80%, 5×85%, 60% x max reps

(% based off of 2RM)

Prior to first rep, load up hamstrings, keep legs straight, reach down, grab bar, try to wedge your butt under the bar as you bring your shins toward the bar.  Once they make contact, pull up.

Post weight to comments/ LogWOD

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WOD:

1 Shuttle Run (50M down, 50M back)
5 Toe2Bars
2 Shuttle Runs
10 Toe2Bars
3 Shuttle Run
15 Toe2Bars
4 Shuttle Run
20 Toe2Bars
5 Shuttle Run
25 Toe2Bars

Scaling Options:

Shuttle run – cut to 25 down, 25 back

T2B – Knees2Elbows 

Post time to comments/ LogWOD

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Xtra:

Every Minute On the Minute – 10 min

5 Ninja Roll to Burpee

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Homework (done on your own outside of class):

Video courtesy of Mobility WOD.

Heel cord mash – 3 min per side

Back extensions(slow) 2×10

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To all TOTF members- don’t forget about the upcoming in-house Free Fun Competition this Saturday July 26th. For more information talk to Jeff Hart or Kimberly Groeper. There is scaling for all levels and we would love to have all of TOTF there! 
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