FYI: Stand Firm CrossFit will be closed on
Labor Day, (Monday, Sept. 1st).
Warm Up: 1/2 Tabata >> air squat, mtn climber, hollow rocks. Stretch
Strength: Back Squat 10-8-6-8-10
Add weight going down keep it on going up.
WOD: Sharknado
4 Min AMRAP
5 KB Thumpers 25/20 (rt+lt+1)
10 KB Step ups 50/40
Rest 2 Min
3 Min AMRAP
5 Jumping Muscle Up
10 Box Jumps 20/16
Rest 2 Min
2 Min AMRAP
G2OH w/ Plate 45/25
Rest 2 Min
1 Min AMRAP
HR Pushups
Icing: Shoulder Mobility.
THIS IS AS IMPORTANT AS THE WOD!!!