After coaching a great 6am class the coaches throwdown! Nothing like a good ole Monster Monday Butt kicker! Thanks Sherwood!

6am class in progress. Back to the grind! Welcome to CrossFit M.D.I. The Adult Disney! We are excited to help you become a healthier & happier you. We hope to see you at the next class 9am,5,6 or 7pm.

M.D.I. Of the Day:
Level 1 Class:Coach Vic
Sherwood Monster Mash Mondays:
4 rounds:
25 push-ups
25 sit-ups
25 squats
25 burpees
800 meter run
4 rounds
25 KB swings
25 KB squats
25 Kb dead lifts
25 KB thrusters
800 meter run
100 jump squats
100 hip ext
100 crunches
—-
Level 2 Class: Coach Manny
Strength: Over Head Squats 60,65,70% of 1 rep max. 3 reps 2 sets per %.
—-
Metcon: 5 Rounds 25 min cap
400 meter run
10 snatch grip deadlift
10 hang snatch
10 back rack lunges
For time

www.crossfitmdi.com
http://www.crossfitmdi.com

After coaching a great 6am class the coaches throwdown! Nothing like a good ole Monster Monday Butt kicker! Thanks Sherwood!

Coaches WOD: @sherwood215 Mondays Challenge:
21-15-9
Power cleans 115lbs
Over head Squats
Toes to bar
1 mile run
100 double unders
75 butterfly sit-ups
50 push press 95lbs
25 calorie row
1 mile run
4 rounds:
7 dead lifts 245lbs
14 box jumps 24inch
21 pull-ups
That was a mean workout!

www.crossfitmdi.com
http://www.crossfitmdi.com

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