11/10/2015

ANNOUNCEMENTS

11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

Front Squat
90% x 1
95% x 1

SKILL

Deadlift Form - these should not hurt your back

WOD

4 RFT
7 Deadlifts 245/165
15 Wall balls 20/14
7 strict HSPU

CASH OUT
4 rds
6-10 ring rows
30 second hollow rock

MOBILITY

triceps BB smash

RESULTS