November 29th Wednesday

November 28, 2017 By Winston Thompson

6, 7, and 8am, noon, 4:30(open gym) 5:30, and 6:30pm

Extra Reading

5 reasons you need more magnesium

Shoulder Press (5x5x5+)

65, 75, and 85%

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

November 28th, Tuesday

November 27, 2017 By Winston Thompson

8am, Noon, 4:30(Open Gym), 5:30, and 6:30pm

Extra Reading

Strong is beautiful!

Squat Clean (2x2x2x2)

Cross Fit WOD (Time)

4 Rounds
12 CTB Pull Ups
7 Clean and Jerk 155/105

November 27th, Monday

November 27, 2017 By Winston Thompson

6, 7, and 8am, noon, 4:30 (Open Gym), 5:30, and 6:30pm

Extra Reading

4 Tips for getting more protein

Deadlift (5x5x5+)

65, 75, and 85%

CrossFit WOD (AMRAP – Rounds)

9 Minutes
20 KBS 24/16
10 Plyo Push Ups
Run 200m