Happy Valentines Day from our family to yours!!
Buy In:
Roll 2 minutes on lower back
Ball work 2 minutes on each glute
Roll 2 minutes on each shoulder
10-15 min Goat Work
WOD:
1 Front Squat (95/65)
1 Push Press
2 Thrusters
14 Rounds
*Bar should be placed on the rack when breaks are necessary…going from the floor is not required for this WOD
IA: (75/55)
BA: (65/45)
Cash Out:
1 min standard plank hold
1 min side plank hold
1 min top of push up plank hold
1 min side plank hold
30 sec rest
Repeat for 2 rounds
**A few times this week I have seen athletes question their rounds or reps, but instead of calling it good they went back and “repeated” the missing count…what a great indicator of true commitment to bettering yourself in CrossFit! For this WOD there are ALOT of rounds, so keep that white board handy! For those who have potentially repeated work, thanks for setting the standard that missing reps does nothing but cheat yourself out of improving!
Two days until the start of our very first Paleo Challenge! We’ll be doing our “benchmark” WOD at noon, then will follow that with a Paleo potluck and seminar discussing the rules of the challenge and Paleo in general. Fry Farms will also be there to chat with us about what they have to offer to make finding excellent meat just a little easier! Hope to see everyone there!