04/19/2017

CFS Adaptive Athlete, Courtney is all smiles while completing her WOD yesterday. CrossFit Sonora is proud to partner with Community Compass to provide CrossFit classes for Adaptive Athletes each week!

SWOD:

EMOM for 5 minutes

1 power clean + 1 push jerk

rest 2 minutes, add additional weight, if needed)

then EMOM for 5 minutes

full clean and jerk (full squat clean and jerk)

WOD:

15-12-9

squat clean (135/95#)

kb swing (1.5/1 pood)

To begin each working set, perform a dual arm farmers carry around the building (50/35# dumbbells)

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