Morgan, Danya, Dan and Mark
Warm-up: 3 Rounds of 10 Each with Barbell Deadlift, Hang Clean, Front Squat, Push Press. Dynamic Stretch
Strength: 10 min. to set up and warm-up for the WOD.
WOD: GUT WRENCH
For time:
21-15-9 reps of
Slamball 30/20
Ab Mat Sit-up
15-9-6 reps of
Thruster 95/65
Ab Mat Sit-up
9-6-3 reps of
Power Snatch 95/65
Ab Mat Sit-up
Icing: Open Practice Time (OPT) What is it that you need to work on?
Good Luck to the Stand Firm CrossFit athletes heading to Craig tomorrow for the 6th Annual Highway 40 Throwdown.
Stand Firm CrossFit will be closed tomorrow, (9/21).