Thursday, April 7, 2016

Great job everyone on yesterday's Festivus Games WOD, "25 to Life"! There is still time to sign-up for the Festivus Games, but you better hurry because registration ends soon! If you are new to CrossFit or an immediate level athlete or Master over 45, this competition is for you. Click on the link to the left and join us for a great day of fun!
Arm/Leg Swings
400m Run
2 Rounds of:
10 Push-ups
15 Air Squats
20-50 DU's or SU's

MOD
10:00 EMOM
Odd: 10 Pull-ups
Even: 10 Ring/20 Box Dips
*If you have some pull-ups/dips but not 10,
Do what you can to finish each set with a band

WOD
Conditioning
For Time:
Buy In:
100 Double Unders (3:1 singles)
-then-
4 Rounds of:
10 Deadlifts 205/133#
15 Burpee Box Jumps 24/20"
400m Run
-then-
Cash out:
100 Double Unders (3:1 singles)
Rx+ = 255/173#

PMOD
With remaining class time work on a skill movement.

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