WOD

Buy in: Dead Hang Pull Up-50
Then;
OH Lunge-30(T) (45# Barbell)
Swing(R)-20
x4 Rounds,
Then;
Cash Out: HSPU: 50

NFT
----------------------------------------

Ring Row finisher after a tough Kettlebell ladder at CrossFit Seguin!

----------------------------------------------

CrossFit Seguin offers training in:

Kettlebells-CrossFit-Underground Strength-Strong Man-Olympic Lifting

----------------------------------------------------------

Contact us for a free trial week: 830-556-4180 / texaskettlebellclub@gmail.com

----------------------------------------------------------------------------------

Vist us on Hwy 46:

TKC-CrossFit Seguin

2331 Hwy 46 N

Seguin, TX 78155

WOD

Barbell Complex:

Dead Lift-1
Hang Clean-2
Front Squat-3
Push Press-4
x3 + 1 Sled Push

x4 Rounds: NFT(Weight: Heavy)
------------------------------

Night Class

Night Class hitting some Barbell and Body Weight work.

-------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

texaskettlebellclub@gmail.com

WOD

KB Snatch 7, 5 each arm(70-53#M/44#-35#W)
Box Jump-7

AMRAP-15min
----------------------
Finish:
Plyo Push up-10
Sled Push(Sprint) 40M

x3 Rounds NFT
----------------------------

Like It Rough?

CrossFit Seguin Ladies like it rough!!! We made this Stone just for them!....well, maybe not that rough.

------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

texaskettlebellclub@gmail.com

WODs

Friday: Skill Snatch:

Finish: SWOD
Stones
Full Gasser
Pull Ups(DH)
--------------------------
Thursday:

Squat Clean to Thruster-5(135#M/95#W)
BB Racked Walking Lunges-10 Steps(T)
Power Snatch-5
BB Racked Walking Lunges-10 Steps(T)

AMRAP-25Min
(SWOD Courtesy of Travis Holley- Strictly Strength)
--------------------------------------