Thursday I-G-C

Midline/Intensity

50-40-30-20-10

Air Squats

Abmat Sit-ups

Gymnastic

3x30sec Handstand holds facing wall 
3x30sec Planche Leans 
3x10 Controlled HS Kick-ups

Rest no more than 30secs between efforts

Conditioning

Partner WOD

"Total Cluster Up"

1-2-3-4-5-6-7-8…..etc

Clusters 95/65#

KB Swings 53/35#

each partner does one cluster and one kbs swing, then each does 2, etc… Cannot pass your partners reps

 

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Coach

JSA CrossFit, 187 Parker Ave, Manasquan, NJ, 08736, United States