Stand Firm CrossFit will be closed tomorrow, (Friday the 13th).
We will be preparing to host the HWY 40 Throwdown on Saturday.
Reminder that there is a meeting at 5:30 pm Friday, for all those who have volunteered to Judge at the Throwdown. The meeting will last 1 hour only, or Cal is doing burpees.
Warm-up: Jog to Lois Lane and Back
Strength: Strict Press / Push Press
(3+5)5
Moderate weight today.
WOD: PHI SLAMA JAMA
For Time:
4 rounds of
10 KB Step-ups 35/25 to 16″
15 Slamball 40/30
400m Run
Icing: Handstand Walking Practice