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Thursday (1/23)

Make Up a Missed WOD

OR

WOD:
Partner Team Completes (1 person working at a time);
70 Ground-2-Overhead (95#/65#)
60 KB Swings (24kg/16kg)
50 Box Jumps (24kg/20kg)
40 Toes-2-Bar
30 Overhead Squats (95#/65#)
20 Burpee Pull Ups
100 Wallballs (20#/14#)

scaled – 65#/35#, 16kg/12kg, tuck jumps, Knees-2-Elbows, 14#/10#
competitor – 115#/85#, 32kg/24kg, 30kg/24kg, WB to 12’/10′

Next Level
Strength WOD:
10×3 Back Squats (50% of 1RM)
After each set, complete 10 jump squats w/ empty barbell
:30-60sec rest between sets
*Perform each lift and jump squat as quickly and explosively as possible

Strength Accessory Work:
3×12 Good Mornings
3×20 Russian Twists (45#/25# plate)

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General Information

NameCrossFit Harbor East
OwnerBrandon Chasen
Websitewww.crossfitharboreast.com
Phone(410) 375-4155
Emailcoaches@crossfitharboreast.com
Address1500 Thames St
Baltimore, MD 21231

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