The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 29th, 2019 OPEN PROGRAM

SUNDAY REST DAY

MARGAUX 2018 

1k row chill pace + 40 open bar thruster + 1k row chill pace
30 min mobility 

15 ring dips + 3 legless  x 4 rounds

metcon 2

10 heavy dball + 21 alternating db overhead squat + 10 heavy dball + 15 alternating heavy oh squat + 10 heavy dball + 9 alternating ohs "alternate means on
7/7/7
5/5/5
3/3/3
"
rest as needed

metcon 2
25 chest to bar + 9 db thrusters 80/55 x 4 rounds


metcon 3
15/12 cal assault bike + 100 double under (heavy rope) x 2

"accessory
5 paralette
30 ghd hip extension
max bar mu x 4 rounds "

Margaux AlvarezComment