DRIVE AT 8 AM AND 11 AM, CROSSFIT AT 9 AM AND 10 AM
Strength WOD
Take 15 minutes
Find a 1 RM Thruster from the Rack
then
Take 80% of that and complete 3/3/3/3
Score = 1 RM Thruster
**Coming from the rack will allow for a better set up position for the thruster. Focus on a big breath as you go down and stay explosive as you come up. Be aware of keeping a good position overhead. Arching your back with heavy load above your head is never a good idea.**
WOD
30 Front Squats
30 Power Cleans
Fitness: 115/75
RX: 135/95
RX+: 155/105
**Simple, but effective. Move fast and choose a challenging load. Yes it is only 1 round.**
DRIVE
From 0-5:00
Run 800 M
From 5:00-15:00
Max Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats
From 15:00-20:00
Run 800 M
From 20:00-30:00
Max Rounds of
15 Cals on the Rower
25 Wall Balls
Score = Total Rounds of Cindy + Total Rounds of Row/Wall Ball
Here is a shot of Kelly and her mother-in-law Pat during a WOD last week. Just a few days after this photo was taken Kelly gave birth to a baby boy, Louis! Big congrats to Kelly, Tom and family! We couldn’t be happier for you!
And here is the happy family!
