Friday’s WOD

Buy In:

Recovery roll-out…hit whatever’s most sore from the week

Hip Prep/Band

Strength: Back Squat
4@75%1RM, 3@85%1RM, 2@95%1RM, 1@105%1RM

WOD:
Against a 2 min running clock:
Complete 20 Kettlebell Swings
With remaining time do max Mason Twists (L+R=1)
Rest 30 seconds

Against a 2 min running clock:
Complete 30 Wallball Shots
With remaining time do max Half Moons (L+R=1)
Rest 30 seconds

Against a 2 min running clock:
Complete 40 Air Squats
With remaining time do max weighted V-ups
Rest 30 seconds

As a group max time plank hold:
Longestest hold gets 10 extra reps, 2nd place gets 5

Score=Total reps of core work (Twists, Moons, V-ups)

Get your whiteboards out! This one should be entirely too fun!!

Cash Out:

Tabata Push-ups

Quad mashing/rolling

**Don’t forget about the Grand Opening on the 9th!  Would love to see everyone there with their favorite Paleo dish/snack.

**Also, effective next week we will be utilizing the 6:30 T and Th time slots for our very first official Foundations class!  We apologize for any inconvenience, but that is the least attended class time so it made the most sense to slot the Foundations group in that spot.  That said, if you know anyone interested in starting CrossFit, have them contact us and get signed up!