Oct 24 2018

October 24, 2018

Looking to help out a good cause?  A group of us MTMers are doing a fundraiser team Marathon Row this Saturday up at CrossFit Highgear.  We're looking for a few more people to help share the load - Saturday at 7AM till finished.  Ask Coach Dave today if you're interested in fun times for a good cause!

 

DB Warm Up

20 Presses

20 Lateral Raises

10+10 Flys and Rows High

20 DB Swings

20 Snatches 

20 Thrusters

20 Sit Ups

 

5x3 Bench Press (80% +5lbs from last week, make good choices with this increase, it's fine to redo last week if that felt super hard)

 

Lifting

2 Rounds (2 Rounds only, these Acc lifts have been brutal!)

20 Decline Push Ups

20 BB Tri Extensions

14 DB Lateral Raises

 

WOD

"Diane"

21-15-9 

Deadlifts (225/155)

HSPU

 

**This WOD should be Sub 7 Min, 9 at the Max - Scale appropriately, especially the HSPU**

 

 

 

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