FRI01MAY2015

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Mobility Education Series
Part II – Saturday – 8:30AM-9:30AM
Focusing on Back, Spine, and Abdomen
FREE for Members or $20 for Non-Members. To register please email crossfitwylie.laura@gmail.com.

FREE COMMUNITY WOD at 930AM
Bring a friend! They can sign up here!
Open Gym for Members Only 10:30-Noon

May’s Benchmark WOD

We’re bringing back the regular benchmark WODs. We will do the same workout at the start of the month, then again at the end of the month, so we can easily see our progress. Some of the benchmark workouts will be traditional CrossFit “Girls” or Heros” but a lot of them will be custom CrossFit Wylie benchmarks designed by your coaches! Friday is the first one, we will do it again near the end of the month!

“The Suck” – by Coach Robert
Four Rounds for Time (20 min cap):
10 Overhead Squats (95/65 | R+115/85)
10 Pullups (R+ C2B)
400 Meter Run

Extra Strength
A) Snatch: Every 90 sec: 60/3, 65/3, 70/3, 75/2, 80/2, 85/2, 88/1*6 sets
B) Clean & Jerk: every 2 min: 50/3, 60/3, 70/2, 80/2, 85/1, 88/1*4 sets

Extra Skill
A) 3 sets – Max reps strict pullups (rest at least 1 min. between sets)
B) 4 sets of 10 as able – GHD situps w/ 2 sec pause at parellel on descent (stay in control!!)

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