Date Night of All Date Nights!

Buy In:

10 Air squats

8 Tuck Jumps

6 Push ups

3 Rounds

 

Bar Rolling/Triceps

Bar/Ball Shoulder Mobility

 

Goat Work

 

WOD:

“Fran”

Thrusters

Pull-ups

21-15-9

Go get it!!!

 

Cash Out:

Quad/Roller

Shoulder/Ball work

 

Ladies!  Make sure you get registered for the C.H.I.C.S. WOD at the Praus House Saturday at 1!  A great day to introduce your friends to CrossFit!!  Be sure to bring a snack to share (paleo of course)  Don’t miss it!

Tuesday’s WOD

Buy In:

Sub-scap/ball work

then,

10 OHS

10 Air Squats

10 Jumping Jacks

3 Rounds

Skill: Power Snatch

 

WOD:

Complete 25 Power Snatches (95/65)

then immediately complete:
15 SDHP (53/35)
15 Mason Twists (L+R=1)
15 Wallball Shots (20/14)
15 Knees to Elbows
15 Kettlebell Swings (53/35)

Cash Out:

Tabata Push-ups

 

Great work on the Deadlift 1 Rep Max’s today! Word of caution, if your lower back is on fire perhaps considering a day of mobility only would be a good idea!