Monday August 10th

Just a wod today! We want you to push yourself on this. Why JUST a Wod today? When we just have a wod that means we want you to push yourself on it. Warm up properly, you should be sweating before you start. Max effort on the workout. Focus, don’t just go through the motions.

Busy classes there will 11-12 crossfit spots inside and the rest outside. No exceptions. When you are done with class you are more than welcome to hang out, just do it outside. We want no crowding whatsoever in the building.

Make sure you are really warmed up before you start.
Warm up
Row or bike for 5 minutes, whatever machine you are going to use during the wod pick that machine.

Then 3 rounds
15 squats
10 push ups

Go through two or 3 rounds of 5-10 reps of the wod
5-10 thruster
5 cals
build up to your dumbbell weight if you need to.
*barbell can be subbed 95/65

Wod courtesy of Training Think Tank
*all our effort, we will be retesting this one
Throwdown 55
Row or bike Cals
DB Thrusters 50/35

Run Version
27 Thrusters
Run 800
21 Thrusters
Run 600
15 thrusters
run 400
9 thrusters
run 200

Extra work- OUTSIDE
4 Rounds
1 Sled push down and back
1 Minute of static hang from the bar (outside rig) yup.. just hand for minute
2 Minutes plank (accumulate it if you cant hold it for 2 minutes straight)