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RFA in Aruba

Monday 6am, 745, 9am, 12-1 (OG), 530, 630

Skill: Muscle Up Practice

WOD: For Time

5-4-3-2-1 Muscle Ups

Farmers Carry 70/55*

Alternate between MUs and Farmers Carry. Carry from front door to street and back TWICE.

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17.1

Sunday 0830 WOD/930-1100 OG

WOD: Partner WOD*

600m Run

100 Pullups

100 WallBall Situps 20/14

100 Wallballs 30/14

100 KBs 55/35

100 cal bike

**Partners Split work load–alternating at 10 reps with one athlete working at a time.

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Saturday 830 WOD/ 930-1100 Open Gym

WOD: 17.1 CrossFit Open WOD

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb dumbbell and 20-in. box

Time cap: 20 minutes

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Great Group Today!!

Sunday 830 WOD/930-1100 Open Gym

WOD: For Time:

400m run then:

5 Rds:

10 Alternating KB/DB Snatches AHAP

Shuttle Run* then:

400m Run

*Shuttle Run will start at the garage door to the street and back x 2