Member Monday
July 30, 2018
8.1.18. WOD
July 31, 2018

7.31.18. WOD

fitness, Indianapolis, gym

Saturday, August 11th is Bring A Friend Day. Make plans to join us!

Brownsburg gym, bootcamp

Our Burn Bring A Friend week starts August 11th. Let your friends know!

Indianapolis, Avon, Zionsville

CrossFit WOD

Jerk: 6 x 3 @70-75% of 7/27, every 90s
–Reset on each rep

2a) Seated DB presses, neutral grip: 3 x 10. Rest 30s
2b) Banded pulldowns: 3 x 25. Rest 30s.

—–

Every 4:00 x 4 Sets:
12 C2B Pull-ups
400 Meter Run

Rx+: 15 C2B/round
L3: Chin over bar pull-ups
L2: Band assisted pull-ups or jumping pull-ups
L1: Ring rows, 200m run

—–

Extra Credit
1a) Shoulder circuit #2: 3 x 10 ea. Rest 30s.
-Lateral raise + front raise + Cuban press
1b) DB Hammer curls: 3 x 10. Rest 30s.


Burn WOD

30:00 AMRAP w/ a partner
Row 500m
10 Burpees over rower
20 Wall balls (20/14)

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