email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

Open Gym or Daily WOD

DATE: Thursday, Aug 3rd, 2017

Dues are due! 

CHOOSE OPEN GYM, SWOD OR METCON + CORE
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SWOD:
5×5 DL
5×10 OHS

5×2 Power Snatch

METCON:
For Time:
21x thrusters 95/65
400m run
3 min rest
15x Thruster 115/75
400m Run
3 min rest
9x thruster 135/95
400m Run
3 min rest
6x thruster 155/205
400m run
3 min rest
3x Thruster 185/120
400m run
CORE:
2-3 rds:
1 min hollow hold 
25x Leg pumps (against wall) 
20x Russian Twist 
15x v-ups 
1 min plank 

 

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