11/5/2015

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
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

Get loose while warming up squats

BUY IN

Back Squat 
80% x 4
80% x 4
 
SKILL

Don't stop - keep moving

WOD

3 RFT
800m run
6 deadlift 225/155

CASH OUT

3 x 8
strict pull ups
strict press @ 50-60%

MOBILITY

Hamstring stretch with strap

RESULTS