FUN FRIDAY PEEPS! Let’s get after it & end the week strong!

FUN FRIDAY PEEPS! Let’s get after it & end the week strong! Our CFMDI community is an inspiration! You motivate you friends, family & peers to be a healthier & happier them.
Motivation! Dedication! Inspiration! Preserving the Sexy!

M.D.I. 10/16/15
Level 1: Fundamentals: double unders / jump rope
Metcon:
800m run
100 KB deadlifts
100 push-ups
400m run
50 sit-ups
50 frog kicks
200m run
25 KB snatches
25 Russian swings
100m run
10 KB lunges
10 bent over rows
—- Level 2:
WARM UP:
3 rounds
10 Push ups
10 Ring Rows
10 T2B
STRENGTH/SKILL:
Push Press (5/3/1 Week 3 Day 3)
(20 min cap)
5 @75% of Training Max
3 @85% of Training Max
1+ @95% of Training Max
1 @Training Max
METCON: Partner WOD
300 Dubs
200 m Lunge walk w/ DBs 40/25
100 Cal Row

—-

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

PEEPS!!! WOD 2 HINT!!! EL TIGRE!!! Be prepared to go get in touch with NATURE!!! Video & Standards will be released next week before the comp! Best guess will win a LIMITED EDITION B.O.L.A tank! We are so excited to host our first open Box throw down 10/24/15!

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

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