NO 11 am CLASS TOMORROW
REMEMBER WE ARE HOSTING WOD FOR WARRIORS TOMORROW AT 10 am! ALL MEMBERS ARE WELCOME TO COME TO THE 10 am WOD, it just might be a little more crowded! We will also have an 8 am and 9 am class.
The 2014 ESPN Disney Fit Challenge
Also known as a CrossFit competition. If ESPN and Disney want in on the competitive exercise game more power to them!
Skill WOD
To warm up and prep for the workout take 10 min to to find a heavy 3 Rep deadlift
(It should be more than what you are using for the WOD, no score just work on form)
WOD
In 3 Minutes…
7 Deadlifts (275/185)
30 Double Unders
2 Rounds
Max Burpees (touch a target)
Score = Total Burpees
3 Rounds
Rest 2 min after each round
(For Singles we will multiply by 2, if you can not complete 30 DU’s in :30 seconds you should be scaling)
Mobility WOD
Hamstring Stretch (1 min each leg)
Open the hips on a box (1 min each leg)
x 2