WEDNESDAY

What an awesome day watching everyone hit a 1 RM on the split jerk!  You guys rock!  Bar muscle ups, handstand pushups and pistols in one workout was super technical, but we had a busy day.  Thanks for coming out and tackling a tough wod and getting outside of your comfort zone performing these elements.

This Sunday is “Bring a Friend Day” at Thor Fitness for the 9 and 10 am class.  Feel free to bring in someone that may be interested in the CrossFit program.  This is not a time to bring someone in to kick their butt!!  I like everyone to have a good experience doing CrossFit for the first time and it’s always better doing it with a BFF.   The workout will be challenging but it won’t be anything technical.

Set up

Dip

drive and split

Nice 305# split jerk Paul

STRENGTH:

Deadlift

5 x 4

Add 5 to 10# from last week

CrossFit WOD:

7 min ladder:

Deadlift 205#/135# Rx+ 225#/155#

T2B

3-6-9-12-15 …

Add 3 reps every round

LEVEL 1:

Deadlift 95#/65#

medball situps 10#/8#

3-6-9-12-15 …

EXTRA CREDIT:

Grab someone after class and do the following:

5 X 200 Meter run. 1 min rest between intervals