16.2 “FRIDAY NIGHT LIGHTS” Theme is Slogan T-Shirts. Please do not confuse Logo’s with Slogans. A Nike “swoosh” won’t cut it.
Warm-up: Row or Bike 40 Calories, then 2 rounds of Basic BBWU. Dynamic Stretch
Strength: Warm-up your OH Squat and Deadlift in anticipation of the WOD.
WOD: GIZMO
15 min. AMRAP
15 Deadlift 115/85
7 OH Squat
3 Muscle-ups (Scale w/9 Ring Rows)
15 Deadlift
7 OH Squat
3 Bar Muscle-ups (Scale w/9 Ring Rows)
Icing: Skill work of your choice or Mobility
FYI: Attention Stand Firm CrossFit Cup participants. The last day to earn points by completing your Profile Page on your CrossFit Games web-page is Sunday. Profiles need to be more that a few words, tell the world a little bit about yourself. Pictures should reflect you as well. You may not have all the stats but I bet you have some.