K8EE 7 months down 2 to go.
Motivational Quote of the Week, “Strong people don’t put others down. They lift them up.” Rich Froning
Warm-up, (15min): Jog 400m 2 Rounds of Basic Barbell WU 10 each Deadlift, Hang Clean, Front Squat, Push Press, Back Squat.
Strength, (15 min.): Strict Press
2 to 3 Warm-up sets
5/75 3/85 1+/95
WOD: ZINGER
15 Rounds For Total Calorie:
30 sec. Row for Calorie
45 sec. Rest
Compare to 6.24.15
Icing: 100 PVC Hollow Rocks
THROWDOWN Time
Throwdown teams………please complete the following tasks this week !!!!!
1. Create and write on the whiteboard your OFFICIAL TEAM NAME.
2. Indicate what division your team is going to compete in, RX or Scaled.
3. Indicate next to your name on the whiteboard, the size you want for your t-shirt.
4. Place in an envelope your team’s entry fee, ($100 dollars), and give it to Tami.
I must submit your team name, individual names, the division you are going to compete in and your entry fee to Steamboat CrossFit by the 4th. That is next Monday, so we need to have all this accomplished by the end of the day FRIDAY/TODAY!!!