Today is a mobility/rest day/make up day. Come in and do some targeted mobility work, active recovery and light skill work, or make up a workout you missed earlier in the week.
Don’t forget: Thursday is another Bring A Friend Day!
Bring A Friend Day!
Working with a partner, complete the following for time:
Our chef/athletes…
Mobilize: Hips for squat followed by choice of either Rack Position or Overhead
Strength:
A/C: Press & Back Squat
B: Push Press 3×3 @80% last week’s 3RM & Back Squat
Conditioning:
12 minute as many rounds as possible:
Close: Four Position Shoulder
Don’t forget: Our first Bring A Friend Day is tomorrow!
Strength: Makeup
Conditioning:
CrossFit Games Open WOD 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115/75 Pound Shoulder to overhead, 5 reps
115/75 Pound Deadlift, 10 reps
15 Box jumps, 24″ box
Strength:
8x ‘Shankle Complex’ @ 80% of max clean from 20130302
Tabata Double Unders
-rest 1 minute-
Max Effort Wall Ball (20/14) in 90 seconds
-rest 1 minute-
One Max Effort set of Ring Dips followed by Max Burpees in 90 seconds
-rest 1 minute-
Max Effort Wall Ball in 1 minute
-rest 1 minute-
One Max Effort set of Ring Dips followed by Max Burpees in 1 minute
– rest 1 minute-
Max Effort Wall Ball in 30 seconds
– rest 1 minute-
One Max Effort set of Ring Dips followed by Max Burpees in 30 seconds
Potluck Tomorrow!
Potluck on Saturday from 5:30-8:30 p.m. Bring a dish to share (make sure it’s Whole Life Challenge compliant, or “Whole Life happy,” for those people who are participating) and a chair if you’d like to sit down. Family members are welcome. Also, we’re having a mini competition: we’ll be voting on our favorite dish; the winner takes home a copy of Well Fed!
