This SATURDAY & SUNDAY the gym will be CLOSED!! We are hosting a CrossFit Weightlifting seminar. Saturday morning we will have a park workout at the Allied Gardens park at 10:30 AM. If you want to join in please either be there at 10:30 AM or meet at the gym and we will head over to be there by 10:30 AM .
07.31.15:
Warm-up
20/20 GHD SU/Back Ext.
20 GHD Sit Ups
20 GHD Back Ext.
20 GHD Back Ext.
Weightlifting
Sumo Deadlift (Work up to a heavy triple. NOT 3RM)
WOD
Metcon (Time)
5 Rounds for time:
5 Sumo Deadlifts @80% of above
10 Box Jumps
15 Chest to Bar Pull Ups
5 Sumo Deadlifts @80% of above
10 Box Jumps
15 Chest to Bar Pull Ups
*3 Rounds