WOD: FRIDAY, SEP 12, 2014

What a fantastic week everyone!  You all did some phenomenal work!  Everyone is really coming along and looking great!  Let's keep being Awesome!!!

 

FINESSE FRIDAY

Don't forget, we will be having a 7pm Efficiency/Skill class.  There will not be a wod.  We will be going over body positioning that is used in pushups, push presses, lifting, pullups, and just about every other movement you perform in CrossFit.

FIX-IT FRIDAY

Hips and Ankles

 

CONDITIONING WOD

FOR TIME

50M SLED PUSH Rx=180/90, A=160/70, I=140/50

50 GOBLET SQUATS Rx=55/35, A=55/35, I=45/25

50 PUSHUPS

50 DOUBLE UNDERS Rx=DU, A=DU, I=SUx3

500M RUN