WOD – Thu, Nov 17

Announcements

Thanksgiving hours:

Thursday November 24th 8:00am Open gym with Kaitlyn. If no one signs up 6 hours prior to class, the class will automatically cancel. She doesn’t live close. 

Friday November 25th 6:00am class and 7:00am open gym is canceled. Rest of the day is normal schedule. 

CrossFit Levo – WOD

Mobility

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

Sots press

Warm-up

2X

10 squat therapy

2 wall walks

4/4 around the worlds on pull-up bar

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

Tommy V (Time)

For Time

21 Thrusters (115/75 lb)

12 Rope Climbs (15 ft)

15 Thrusters (115/75 lb)

9 Rope Climbs (15 ft)

9 Thrusters (115/75 lb)

6 Rope Climbs (15 ft)
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here

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