Rob, Jack and Frank
Light WOD today, designed to be a workout filled with practice. We have had a great week, everyone should be primed for 19.5 on Friday. We are excited to culminate the OPEN with the BBQ after “FRIDAY NIGHT LIGHTS”. It will be fun to acknowledge the CEC19.1 winners and to pile the diapers on the TOWNES’. Be sure to dress in Theme. Once again we will award bonus points to the best representative of the 19.5 theme.
Bring some meat to grill, some good clean food to share and your favorite beverage. Kickback, share some experiences from the OPEN and have some fun with the community.
Warm-up: Row 1.5 k. Dynamic Stretch
WOD: GOAT DAY
For 20 min.
Odd min. Goat 1
Even min. Goat 2
“Goat” is CrossFit slang for a movement that challenges us. “Goat Days” give you an opportunity to refine skills or work on your weaknesses. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate.
Choose two of your goats, establish a doable rep scheme and work through the 20 min.
Icing: Mobility