Dumbbell Work

THURSDAY 101118

Warm up:

Rotations
Inchworms
Duck Walk
Duck Squats
Iron Cross
Samson Stretch
CrossFit Warm UP
1-2-3-4-5 rep rounds of:
Squats
Push ups
Back extensions
Sit ups
Pull ups

Skill Work:

One-arm Handstands

Workout of the Day (WOD):

Dumbbell Shoulder Press 5-5-5-5-5
Dumbbell Push Press 3-3-3
Dumbbell Push Jerk 1-1-1

Tabata Sprints
8 rounds of 20 seconds of work, 10 seconds of rest at 12% Incline and 5.0 Speed.

NY Mike - 45-60-45-4.5
Nora - 20-20-20-5.0
Gwen - 20-20-20-6.0
Amanda - 30-30-35-5.0
Nekkeya - 30-30-35-5.0
Eric - 45-55-50-C2 rower
Chris - 60-70-80-C2
Dan - 45-50-45-5.0
Eddie - 55-60-60-C2