Master and Commander | Crossfit Coolidge Corner
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Master and Commander

By Jbrause | In WOD | on January 15, 2018

Sail the seven seas.

A reminder of our MLK day schedule:
8am WOD Class
930 WOD Class
11 WOD Class
12pm WOD Class
4pm WOD Class
5pm WOD Class
6pm WOD Class

Note: Oly crew can do their program on the side during any of these classes

 

Part A-

Wendlers Day Seven:

Bench Press

3-3-3-3+

*Up weight from last week. Third set is the heaviest. Rest adequately then reduce by 10% for your final AMRAP set.

*Superset with DB/KB Row- 8ea arm.

Part B-

‘Fran’

For Time-

21-15-9

Thrusters (95/65)

Pull-ups

Part C-

Accumulate 50 Reps:

Ab Wheel/Standing Ab Fallout

 

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