Thursday May 18th

MEMORIAL DAY swag:

https://crossfitwestmonroe.sites.zenplanner.com/retail.cfm?Category=CFWM%20SWAG

WARM UP:

Shoulders 

clusters

-then-

with a running clock:

0:00-6:00

9 clusters 95/65

7 clusters 115/75

5 clusters 135/95

3 clusters 155/105

1 clusters 185/115 

-REST 6:00-10:00-

10:00-16:00

1 clusters 185/115

3 clusters 155/105

5 clusters 135/95

7 clusters 115/75

9 clusters 95/65

*shoot for all sets UB?...

ACCESSORY WORK:

accumulate 30 of each:

NOT FOR TIME

FOR QUALITY

-OH lunges

-weighted AMSU

-HSPU