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NOVA CrossFit, 12.10.15, Thursday

NOVA CrossFit, 12.10.15, Thursday

Last week a bit of a leg week. Seems this week a bit of an upper body week.

Open Gym on Sundays discontinued.

Please bring in your voided check so we can switch you over to EFT. Appreciate your understanding!

Mobility!

Warm Up!!

Strength:

Take 7 minutes to establish a 2 rep max Push Jerk

Then…

Every :30 for 5 minutes do 1 Push Jerk at 75% of 2 rep max

Then…

WOD
Complete the following for time:
BUY IN: 75 Doubleunders (300 Singles)
21/15/9 of:
Pull-ups
Burpees
CASH OUT: 75 Doubleunders (300 Singles)
*15 minute time cap

Learn your Double Unders. Christmas is coming, ask Santa for a jumprope.