Thursday 12/14/17

REMINDER: No classes this weekend due to CrossFit Level 2 Seminar being held at the gym; in lieu of classes, Open Gym WILL be held both Saturday and Sunday evenings from 5:30-7:30PM – RESERVE IN WODIFY

Be sure to check out our Winter Newsletter (emailed last week) if you haven’t already

Bodyweight Strength

3 Rounds, alternating movements every 90 seconds:

1 – Wall Walk with 10-second Wall-Facing HS Hold (only go up as far as you can stay hollow, and control the walk back down) x 2-4 reps
2 – Alternating Pistol Squats (or progression with enough assistance that will let you practice full ROM) x 12-16 reps
3 – Hollow Hold (w/ PVC optional) x 45 seconds


“Fast and Furious”

*compare to 3/2/17*

5 Rounds for Time (9′ CAP):

10 Power Cleans (135/95)
10 Bar-Facing Burpees

Categories: WOD

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