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Warmup 10 minutes WOD Front Squat 8 x 2 rep For scaling and detailed description, see the Zen Planner app.

Happy 10th Birthday, CrossFit Birkenhead! Coach-led warmup 15 minutes online pharmacy buy zovirax no prescription with best prices today in the USA CFB’s 10th Birthday WOD 5 Kettlebell swing (28/20) 10 Thruster (40/30) 15 Pull-up 20 minute AMRAP (as many rounds as possible) buy arimidex online arimidex no prescription On 5 October 2009, Paul posted

Coach-led warmup 5 minutes buy valtrex online valtrex online no prescription HERO WOD ‘Lumberjack 20’ 20 Deadlift (125/85) Run 400m 20 Kettlebell swing (32/24) Run 400m 20 Overhead squat (52.5/35) Run 400m 20 Burpee Run 400m 20 Chest-to-bar pull-up Run 400m 20 Box jumps (60/50) Run 400m 20 Dumbbell squat cleans (20/12) Run 400m (30

Coach-led warmup 20 minutes online pharmacy buy periactin online with best prices today in the USA WOD 25 Handstand push-up In what is left of 3 minutes, perform kettlebell walking lunge (24/16 kg). 20 Strict Handstand push-up In what is left of 3 minutes, perform kettlebell walking lunge. 15 Deficit Handstand push-up In what is

Coach-led warmup 15 minutes WOD Power Snatch 5-3-1 rep *Optional Finisher; 2 Wall Ball 6 Hang power snatch (42.5/30) *Add 2 wall ball each round. 8 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

Dynamic mobility warm-up 10 minutes online pharmacy purchase prograf online with best prices today in the USA WOD 30 sec. Air Squat 30 sec. Squat hold 30 sec. rest 3 rounds 30 sec. Push-up 30 sec. Plank 30 sec. Rest 3 rounds 30 sec. Medicine ball sit-up (9/6) 30 sec. Medicine ball hollow hold 30

Shoulder + hip warmup 15 minutes WOD 40 Dumbbell squat clean (17.5/12) 40 Dumbbell Shoulder-to-overhead 400m Run (10 minutes) online pharmacy buy cellcept no prescription buy wellbutrin online wellbutrin online generic For scaling and detailed description, see the Zen Planner app.

Partner warmup Partner mobility 20 minutes ‘Project Climb’ Session #8 10 minutes WOD In partners: P1 performs: 5 x 20m Shuttle Sprint P2 performs: Plate Squat Hold (10/5) Switch Then, both run 400m with plate Then, repeat with: Plate Hold Overhead Finish off with: 40 Burpee Over Partner in Plank (10-12 minutes) Cool down 200m

Partner warmup Shoulder + hip mobility 15 minutes WOD Thruster 5 x 3 rep Optional Finisher 5 rounds of: 30 sec. ON ; 30 sec OFF Max calorie Row For scaling and detailed description, see the Zen Planner app.

Dynamic mobility/stability warmup 10 minutes WOD 30 Slam Ball or dumbbell slams (12/8) 20 Toes-to-Bar 400m Run 20 Bar Muscle-up 400m Run 20 Toes-to-Bar 30 Slam Ball or dumbbell slams (10-15 minutes) Mobility 5 minutes For scaling and detailed description, see the Zen Planner app.