TUESDAY

Due to weather conditions, I am cancelling the 5:30 and 6:30 am classes for today.  The gym will be open at 7:30. The parking lot and roads as of last night were very icy so please be very careful if you plan on coming in.

The Lurong challenge mini wod is unbroken wall balls. Those registered in the challenge can do this miniwod as part of your warm up or a cash out/extra credit. Get it done some time this week. I may post it as an extra credit, but feel free to do it when you want to.

STRENGTH:

Week #4 of widow makers

20 back squats unbroken. Add 5# from what you did last week. I know it’s getting brutal! Hang in there. We’re almost done.

CrossFit WOD:

30 cal row

50 thrusters 65#/45#

40 pull ups

LEVEL 1:

30 cal row

40 thrusters 45#/25#

30 ring rows

EXTRA CREDIT:

EMOM 10 min:

1 turkish get-up L/R