Reminder: Open WOD 15.2 will start right at 10am on Saturday done just like last year. All are welcome. The Mental Skills and Goal Setting Workshop will start around 11:30 and go for about 1 hour. This is all based on amount of people who show for the Open WOD. We had 45 people last week, let’s pack this place!!

FRIDAY

Core Conditioning : 915a-10a

Core Work: Obliques and Erectors, Oh My!

WOD: For Time
20 Box Jumps 24/20
30 Burpees onto Plate
40 Ground to OH with Plate, 45/35
50 Box Step Ups 24/20 (alternating legs)
60 Double Unders or 120 Singles
50 Pushups
40 Ground to OH with Plate
30 Burpees onto Plate
20 Box Jumps

CrossFit

Strength: Overhead Squat
Find a 1 rep max

WOD: 4 Rounds
50 Double Unders
25 Shoulder to OH 75/55

L1: 65/45

No RX+

The Program

1. 15.2 : check back tomorrow AM for gameplan

2. Deadlift : 5×3